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

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A recap on differences between Cod and Cod liver oil

  • Cod is higher in Selenium, Vitamin B12, Vitamin B6, Phosphorus, Vitamin B3, and Magnesium, yet Cod liver oil is higher in Vitamin A RAE, and Vitamin D.
  • Cod liver oil covers your daily Vitamin A RAE needs 3332% more than Cod.
  • The amount of Cholesterol in Cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat 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.
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
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
10
:
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 +212666%
Contains more Vitamin D +20733.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
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 +212666%
Contains more Vitamin D +20733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +11527.9%
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
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 +11527.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +37570.2%
Contains more Polyunsaturated fat +7619.5%
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +37570.2%
Contains more Polyunsaturated fat +7619.5%

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 22.83g 0g Cod
Fats 0.86g 100g Cod liver oil
Calories 105kcal 902kcal Cod liver oil
Calcium 14mg 0mg Cod
Iron 0.49mg 0mg Cod
Magnesium 42mg 0mg Cod
Phosphorus 138mg 0mg Cod
Potassium 244mg 0mg Cod
Sodium 78mg 0mg Cod liver oil
Zinc 0.58mg 0mg Cod
Copper 0.036mg 0mg Cod
Manganese 0.02mg 0mg Cod
Selenium 37.6µg 0µg Cod
Vitamin A 47IU 100000IU Cod liver oil
Vitamin A RAE 14µg 30000µg Cod liver oil
Vitamin E 0.81mg Cod
Vitamin D 46IU 10000IU Cod liver oil
Vitamin D 1.2µg 250µg Cod liver oil
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg Cod
Vitamin B2 0.079mg 0mg Cod
Vitamin B3 2.513mg 0mg Cod
Vitamin B5 0.18mg 0mg Cod
Vitamin B6 0.283mg 0mg Cod
Folate 8µg 0µg Cod
Vitamin B12 1.05µg 0µg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.256mg Cod
Threonine 1.001mg Cod
Isoleucine 1.052mg Cod
Leucine 1.856mg Cod
Lysine 2.097mg Cod
Methionine 0.676mg Cod
Phenylalanine 0.891mg Cod
Valine 1.176mg Cod
Histidine 0.672mg Cod
Cholesterol 55mg 570mg Cod
Saturated Fat 0.168g 22.608g Cod
Omega-3 - DHA 0.154g 10.968g Cod liver oil
Omega-3 - EPA 0.004g 6.898g Cod liver oil
Omega-3 - DPA 0.013g 0.935g Cod liver oil
Monounsaturated Fat 0.124g 46.711g Cod liver oil
Polyunsaturated fat 0.292g 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

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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
30%
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 - 78mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 515mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 22.44g)
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/171956/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.