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Cod vs Cod liver oil - In-Depth Nutrition Comparison

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The main differences between Cod and Cod liver oil

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

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" chart 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 less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 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 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" chart 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 +249900%
Contains more Vitamin D +27677.8%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 17.81g 0g Cod
Fats 0.67g 100g Cod liver oil
Carbs 0g 0g
Calories 82kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar 0g g Cod liver oil
Fiber 0g 0g
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
Vitamin A 40IU 100000IU Cod liver oil
Vitamin E 0.64mg mg 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 mg 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 µg Cod
Tryptophan 0.199mg mg Cod
Threonine 0.781mg mg Cod
Isoleucine 0.821mg mg Cod
Leucine 1.447mg mg Cod
Lysine 1.635mg mg Cod
Methionine 0.527mg mg Cod
Phenylalanine 0.695mg mg Cod
Valine 0.917mg mg Cod
Histidine 0.524mg mg Cod
Cholesterol 43mg 570mg Cod
Trans Fat g g
Saturated Fat 0.131g 22.608g Cod
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
790
Cod
1125
Cod liver oil
Mineral Summary Score
24
Cod
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
107%
Cod
0%
Cod liver oil
Carbohydrates
0%
Cod
0%
Cod liver oil
Fats
3%
Cod
462%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.