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  6. Olive oil vs. Cod

Olive oil vs. Cod — In-Depth Nutrition Comparison

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How are Olive oil and Cod different?

  • Olive oil is richer in Vitamin E , and Vitamin K, while Cod is higher in Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, and Vitamin B3.
  • Cod covers your daily need of Vitamin B5 3060% more than Olive oil.
  • Olive oil contains 602 times more Vitamin K than Cod. Olive oil contains 60.2µg of Vitamin K, while Cod contains 0.1µg.
  • Cod is lower in Saturated Fat.

Oil, olive, salad or cooking and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Olive oil vs Cod 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.
Olive oil
Olive oil
2
:
8
Cod
Cod
Contains more Iron +47.4%
Contains less Sodium -96.3%
Contains more Calcium +1500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +41200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Iron +47.4%
Contains less Sodium -96.3%
Contains more Calcium +1500%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +41200%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Olive oil
Olive oil
2
:
10
Cod
Cod
Contains more Vitamin E +2142.2%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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%
Contains more Vitamin E +2142.2%
Contains more Vitamin K +60100%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +77518.1%
Contains more Polyunsaturated fat +4455.4%
Contains less Saturated Fat -99.1%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +77518.1%
Contains more Polyunsaturated fat +4455.4%
Contains less Saturated Fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Cod
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 Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Olive oil Cod Opinion
Protein 0g 17.81g Cod
Fats 100g 0.67g Olive oil
Calories 884kcal 82kcal Olive oil
Calcium 1mg 16mg Cod
Iron 0.56mg 0.38mg Olive oil
Magnesium 0mg 32mg Cod
Phosphorus 0mg 203mg Cod
Potassium 1mg 413mg Cod
Sodium 2mg 54mg Olive oil
Zinc 0mg 0.45mg Cod
Copper 0mg 0.028mg Cod
Manganese 0mg 0.015mg Cod
Selenium 0µg 33.1µg Cod
Vitamin A 0IU 40IU Cod
Vitamin A RAE 0µg 12µg Cod
Vitamin E 14.35mg 0.64mg Olive oil
Vitamin D 0IU 36IU Cod
Vitamin D 0µg 0.9µg Cod
Vitamin C 0mg 1mg Cod
Vitamin B1 0mg 0.076mg Cod
Vitamin B2 0mg 0.065mg Cod
Vitamin B3 0mg 2.063mg Cod
Vitamin B5 0mg 153mg Cod
Vitamin B6 0mg 0.245mg Cod
Folate 0µg 7µg Cod
Vitamin B12 0µg 0.91µg Cod
Vitamin K 60.2µg 0.1µg Olive oil
Tryptophan 0mg 0.199mg Cod
Threonine 0mg 0.781mg Cod
Isoleucine 0mg 0.821mg Cod
Leucine 0mg 1.447mg Cod
Lysine 0mg 1.635mg Cod
Methionine 0mg 0.527mg Cod
Phenylalanine 0mg 0.695mg Cod
Valine 0mg 0.917mg Cod
Histidine 0mg 0.524mg Cod
Cholesterol 0mg 43mg Olive oil
Saturated Fat 13.808g 0.131g Cod
Omega-3 - DHA 0g 0.12g Cod
Omega-3 - EPA 0g 0.064g Cod
Omega-3 - DPA 0g 0.01g Cod
Monounsaturated Fat 72.961g 0.094g Olive oil
Polyunsaturated fat 10.523g 0.231g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Cod
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
36%
Olive oil
790%
Cod
Minerals Daily Need Coverage Score
2%
Olive oil
38%
Cod

Comparison summary

Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 13.677g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.1)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.