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  6. Fish oil vs. Cod

Fish oil vs. Cod — In-Depth Nutrition Comparison

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Significant differences between Fish oil and Cod

  • Fish oil has more Vitamin D, however, Cod is richer in Selenium, Vitamin B12, Vitamin B6, Phosphorus, Vitamin B3, Magnesium, and Vitamin B1.
  • Fish oil covers your daily Cholesterol needs 218% more than Cod.
  • Cod has 178 times less Saturated Fat than Fish oil. Fish oil has 29.892g of Saturated Fat, while Cod has 0.168g.

Specific food types used in this comparison are Fish oil, sardine and Fish, cod, Atlantic, cooked, dry heat.

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% 19% 30% 60% 22% 11% 16% 12% 3% 206%
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
1
:
11
Cod
Cod
Contains more Vitamin D +591.7%
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% 249% 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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin D +591.7%
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 +11527.9%
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
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +11527.9%
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 +27191.1%
Contains more Polyunsaturated fat +10813.4%
Contains less Saturated Fat -99.4%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +27191.1%
Contains more Polyunsaturated fat +10813.4%
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 price ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 22.83g Cod
Fats 100g 0.86g Fish oil
Calories 902kcal 105kcal Fish oil
Calcium 0mg 14mg Cod
Iron 0mg 0.49mg Cod
Magnesium 0mg 42mg Cod
Phosphorus 0mg 138mg Cod
Potassium 0mg 244mg Cod
Sodium 0mg 78mg Fish oil
Zinc 0mg 0.58mg Cod
Copper 0mg 0.036mg Cod
Manganese 0mg 0.02mg Cod
Selenium 0µg 37.6µg Cod
Vitamin A 0IU 47IU Cod
Vitamin A RAE 0µg 14µg Cod
Vitamin E 0.81mg Cod
Vitamin D 332IU 46IU Fish oil
Vitamin D 8.3µg 1.2µg Fish oil
Vitamin C 0mg 1mg Cod
Vitamin B1 0mg 0.088mg Cod
Vitamin B2 0mg 0.079mg Cod
Vitamin B3 0mg 2.513mg Cod
Vitamin B5 0mg 0.18mg Cod
Vitamin B6 0mg 0.283mg Cod
Folate 0µg 8µg Cod
Vitamin B12 0µg 1.05µg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.256mg Cod
Threonine 1.001mg Cod
Isoleucine 1.052mg Cod
Leucine 1.856mg Cod
Lysine 2.097mg Cod
Methionine 0.676mg Cod
Phenylalanine 0.891mg Cod
Valine 1.176mg Cod
Histidine 0.672mg Cod
Cholesterol 710mg 55mg Cod
Saturated Fat 29.892g 0.168g Cod
Omega-3 - DHA 10.656g 0.154g Fish oil
Omega-3 - EPA 10.137g 0.004g Fish oil
Omega-3 - DPA 1.973g 0.013g Fish oil
Monounsaturated Fat 33.841g 0.124g Fish oil
Polyunsaturated fat 31.867g 0.292g 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

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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
21%
Fish oil
30%
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 - 78mg)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $1.3)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 655mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 29.724g)
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/173578/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.