Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fish oil vs. Cod — In-Depth Nutrition Comparison

Compare

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.
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%
Cod
Cod
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains less SodiumSodium -100%
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 +∞%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Cod
Cod
13
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% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +14825.4%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +60074.5%
Contains more Poly. FatPolyunsaturated fat +6655%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin B5 0mg 153mg 3060%
Cholesterol 766mg 43mg 241%
Fats 100g 0.67g 153%
Monounsaturated fat 56.564g 0.094g 141%
Polyunsaturated fat 15.604g 0.231g 102%
Saturated fat 21.29g 0.131g 96%
Selenium 0µg 33.1µg 60%
Calories 902kcal 82kcal 41%
Vitamin B12 0µg 0.91µg 38%
Protein 0g 17.81g 36%
Phosphorus 0mg 203mg 29%
Vitamin B6 0mg 0.245mg 19%
Vitamin B3 0mg 2.063mg 13%
Potassium 0mg 413mg 12%
Choline 65.2mg 12%
Magnesium 0mg 32mg 8%
Vitamin B1 0mg 0.076mg 6%
Vitamin D 0.9µg 5%
Vitamin D 36IU 5%
Vitamin B2 0mg 0.065mg 5%
Iron 0mg 0.38mg 5%
Vitamin E 0.64mg 4%
Zinc 0mg 0.45mg 4%
Copper 0mg 0.028mg 3%
Folate 0µg 7µg 2%
Sodium 0mg 54mg 2%
Calcium 0mg 16mg 2%
Vitamin A 0µg 12µg 1%
Manganese 0mg 0.015mg 1%
Vitamin C 0mg 1mg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 6.273g 0.064g N/A
Omega-3 - DHA 4.206g 0.12g N/A
Omega-3 - DPA 0.619g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
731%
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.