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  6. Dried fruit vs. Cod liver oil

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

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Differences between Dried fruit and Cod liver oil

  • Dried fruit has more Copper, Potassium, Iron, Fiber, Vitamin B3, and Vitamin B6, while Cod liver oil has more Vitamin A RAE, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3313% higher.
  • The amount of Saturated Fat in Dried fruit is lower.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Fish oil, cod liver.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2674.7%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +19507.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
25% 51% 25%
Saturated Fat: Sat. Fat 22.608 g
Monounsaturated Fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated Fat -99.9%
Contains more Mono. FatMonounsaturated Fat +63023%
Contains more Poly. FatPolyunsaturated fat +30360.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit 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 Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Dried fruit Cod liver oil Opinion
Calories 241kcal 902kcal Cod liver oil
Protein 3.39g 0g Dried fruit
Fats 0.51g 100g Cod liver oil
Vitamin C 1mg 0mg Dried fruit
Net carbs 55.34g 0g Dried fruit
Carbs 62.64g 0g Dried fruit
Cholesterol 0mg 570mg Dried fruit
Vitamin D 0IU 10000IU Cod liver oil
Magnesium 32mg 0mg Dried fruit
Calcium 55mg 0mg Dried fruit
Potassium 1162mg 0mg Dried fruit
Iron 2.66mg 0mg Dried fruit
Sugar 53.44g Cod liver oil
Fiber 7.3g 0g Dried fruit
Copper 0.343mg 0mg Dried fruit
Zinc 0.39mg 0mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 0mg Dried fruit
Sodium 10mg 0mg Cod liver oil
Vitamin A 3604IU 100000IU Cod liver oil
Vitamin A RAE 180µg 30000µg Cod liver oil
Vitamin E 4.33mg Dried fruit
Vitamin D 0µg 250µg Cod liver oil
Manganese 0.235mg 0mg Dried fruit
Selenium 2.2µg 0µg Dried fruit
Vitamin B1 0.015mg Dried fruit
Vitamin B2 0.074mg 0mg Dried fruit
Vitamin B3 2.589mg 0mg Dried fruit
Vitamin B5 0.516mg 0mg Dried fruit
Vitamin B6 0.143mg 0mg Dried fruit
Vitamin K 3.1µg Dried fruit
Folate 10µg 0µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 22.608g Dried fruit
Monounsaturated Fat 0.074g 46.711g Cod liver oil
Polyunsaturated fat 0.074g 22.541g Cod liver oil
Tryptophan 0.016mg Dried fruit
Threonine 0.073mg Dried fruit
Isoleucine 0.063mg Dried fruit
Leucine 0.105mg Dried fruit
Lysine 0.083mg Dried fruit
Methionine 0.015mg Dried fruit
Phenylalanine 0.062mg Dried fruit
Valine 0.078mg Dried fruit
Histidine 0.047mg Dried fruit
Fructose 12.47g Dried fruit
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil

Which food is preferable for your diet?

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

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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
36%
Dried fruit
1038%
Cod liver oil
Minerals Daily Need Coverage Score
44%
Dried fruit
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 22.591g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $3)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 31)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.