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  6. Fish oil vs. Cod

Fish oil vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between Fish oil and Cod

  • Fish oil has less Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, Vitamin B3, Potassium, and Magnesium.
  • Cod covers your daily Vitamin B5 needs 3060% more than Fish oil.
  • Cod contains 163 times less Saturated Fat than Fish oil. Fish oil contains 21.29g of Saturated Fat, while Cod contains 0.131g.

Food varieties used in this article are Fish oil, herring and Fish, cod, Atlantic, raw.

Infographic

Fish 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.
Fish oil
Fish oil
1
:
9
Cod
Cod
Contains less Sodium -100%
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 +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 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 less Sodium -100%
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 +∞%

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.
Fish oil
Fish oil
0
:
12
Cod
Cod
Contains more Vitamin A +∞%
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 +∞%
Fish 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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 A +∞%
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
Fish oil
Fish oil
1
:
3
Cod
Cod
Contains more Fats +14825.4%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish 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
Fish oil
Fish oil
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +60074.5%
Contains more Polyunsaturated fat +6655%
Contains less Saturated Fat -99.4%
Fish oil
23% 61% 17%
Saturated Fat: 21.29 g
Monounsaturated Fat: 56.564 g
Polyunsaturated fat: 15.604 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +60074.5%
Contains more Polyunsaturated fat +6655%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish oil Cod
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 Fish oil Cod Opinion
Protein 0g 17.81g Cod
Fats 100g 0.67g Fish oil
Calories 902kcal 82kcal Fish oil
Calcium 0mg 16mg Cod
Iron 0mg 0.38mg Cod
Magnesium 0mg 32mg Cod
Phosphorus 0mg 203mg Cod
Potassium 0mg 413mg Cod
Sodium 0mg 54mg Fish 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 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 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 0.1µg Cod
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 766mg 43mg Cod
Saturated Fat 21.29g 0.131g Cod
Omega-3 - DHA 4.206g 0.12g Fish oil
Omega-3 - EPA 6.273g 0.064g Fish oil
Omega-3 - DPA 0.619g 0.01g Fish oil
Monounsaturated Fat 56.564g 0.094g Fish oil
Polyunsaturated fat 15.604g 0.231g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish 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
0%
Fish oil
790%
Cod
Minerals Daily Need Coverage Score
0%
Fish oil
38%
Cod

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 723mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 21.159g)
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.