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  6. Cod vs. Cod liver oil

Cod vs. Cod liver oil — In-Depth Nutrition Comparison

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The main differences between Cod and Cod liver oil

  • Cod is richer in Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, and Vitamin B3, yet Cod liver oil is richer in Vitamin A RAE, and Vitamin D.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3332% higher.
  • Cod contains less Cholesterol.

Food types used in this article are Fish, cod, Atlantic, raw and Fish oil, cod liver.

Infographic

Cod vs Cod liver oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
9
:
1
Cod liver oil
Cod liver oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
10
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +249900%
Contains more Vitamin D +27677.8%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +249900%
Contains more Vitamin D +27677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
3
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14825.4%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +14825.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +49592.6%
Contains more Polyunsaturated fat +9658%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +49592.6%
Contains more Polyunsaturated fat +9658%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Cod liver oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod Cod liver oil Opinion
Protein 17.81g 0g Cod
Fats 0.67g 100g Cod liver oil
Calories 82kcal 902kcal Cod liver oil
Calcium 16mg 0mg Cod
Iron 0.38mg 0mg Cod
Magnesium 32mg 0mg Cod
Phosphorus 203mg 0mg Cod
Potassium 413mg 0mg Cod
Sodium 54mg 0mg Cod liver oil
Zinc 0.45mg 0mg Cod
Copper 0.028mg 0mg Cod
Manganese 0.015mg 0mg Cod
Selenium 33.1µg 0µg Cod
Vitamin A 40IU 100000IU Cod liver oil
Vitamin A RAE 12µg 30000µg Cod liver oil
Vitamin E 0.64mg Cod
Vitamin D 36IU 10000IU Cod liver oil
Vitamin D 0.9µg 250µg Cod liver oil
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg Cod
Vitamin B2 0.065mg 0mg Cod
Vitamin B3 2.063mg 0mg Cod
Vitamin B5 153mg 0mg Cod
Vitamin B6 0.245mg 0mg Cod
Folate 7µg 0µg Cod
Vitamin B12 0.91µg 0µg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 43mg 570mg Cod
Saturated Fat 0.131g 22.608g Cod
Omega-3 - DHA 0.12g 10.968g Cod liver oil
Omega-3 - EPA 0.064g 6.898g Cod liver oil
Omega-3 - DPA 0.01g 0.935g Cod liver oil
Monounsaturated Fat 0.094g 46.711g Cod liver oil
Polyunsaturated fat 0.231g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Cod liver oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
790%
Cod
1125%
Cod liver oil
Minerals Daily Need Coverage Score
38%
Cod
0%
Cod liver oil

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 527mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 22.477g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $3.7)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.