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

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Significant differences between Croaker and Cod liver oil

  • Croaker has more Vitamin B12, Selenium, Phosphorus, Vitamin B3, Vitamin B6, and Vitamin B5, however, Cod liver oil is richer in Vitamin A RAE.
  • Cod liver oil covers your daily Vitamin A RAE needs 3331% more than Croaker.
  • Cod liver oil contains less Sodium.

Specific food types used in this comparison are Fish, croaker, Atlantic, cooked, breaded and fried and Fish oil, cod liver.

Infographic

Croaker 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 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
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.
:
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 +133233.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +133233.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +689.3%
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +689.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +778%
Contains more Polyunsaturated fat +672.7%
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +778%
Contains more Polyunsaturated fat +672.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Cod liver oil Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 0g Croaker
Fats 12.67g 100g Cod liver oil
Carbs 7.54g 0g Croaker
Calories 221kcal 902kcal Cod liver oil
Fiber 0.4g 0g Croaker
Calcium 32mg 0mg Croaker
Iron 0.86mg 0mg Croaker
Magnesium 42mg 0mg Croaker
Phosphorus 217mg 0mg Croaker
Potassium 340mg 0mg Croaker
Sodium 348mg 0mg Cod liver oil
Zinc 0.52mg 0mg Croaker
Copper 0.065mg 0mg Croaker
Manganese 0.08mg 0mg Croaker
Selenium 38.8µg 0µg Croaker
Vitamin A 75IU 100000IU Cod liver oil
Vitamin A RAE 23µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.09mg Croaker
Vitamin B2 0.13mg 0mg Croaker
Vitamin B3 4.3mg 0mg Croaker
Vitamin B5 0.74mg 0mg Croaker
Vitamin B6 0.26mg 0mg Croaker
Folate 34µg 0µg Croaker
Vitamin B12 2.1µg 0µg Croaker
Tryptophan 0.208mg Croaker
Threonine 0.788mg Croaker
Isoleucine 0.847mg Croaker
Leucine 1.48mg Croaker
Lysine 1.571mg Croaker
Methionine 0.525mg Croaker
Phenylalanine 0.742mg Croaker
Valine 0.947mg Croaker
Histidine 0.525mg Croaker
Cholesterol 84mg 570mg Croaker
Saturated Fat 3.476g 22.608g Croaker
Omega-3 - DHA 0.089g 10.968g Cod liver oil
Omega-3 - EPA 0.113g 6.898g Cod liver oil
Omega-3 - DPA 0.079g 0.935g Cod liver oil
Monounsaturated Fat 5.32g 46.711g Cod liver oil
Polyunsaturated fat 2.917g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Cod liver oil
Low Fats diet ok
Low Carbs diet ok
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
41%
Croaker
1038%
Cod liver oil
Minerals Daily Need Coverage Score
50%
Croaker
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 486mg)
Which food is lower in Saturated Fat?
Croaker
Croaker is lower in Saturated Fat (difference - 19.132g)
Which food is cheaper?
Croaker
Croaker is cheaper (difference - $5)
Which food is richer in minerals?
Croaker
Croaker is relatively richer in minerals
Which food is richer in vitamins?
Croaker
Croaker is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 348mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.