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Sardine vs Cod liver oil - In-Depth Nutrition Comparison

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What are the differences between Sardine and Cod liver oil?

  • The amount of Vitamin A RAE, Vitamin D, Vitamin B12, Selenium, Phosphorus, Calcium, Iron, and Vitamin B3 in Cod liver oil is higher than in Sardine.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3330% more.

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish oil, cod liver types in this article.

Infographic

Sardine 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" chart 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 less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 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 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" chart 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 +92492.6%
Contains more Vitamin D +5108.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 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 +92492.6%
Contains more Vitamin D +5108.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Sardine Cod liver oil Opinion
Net carbs 0g 0g
Protein 24.62g 0g Sardine
Fats 11.45g 100g Cod liver oil
Carbs 0g 0g
Calories 208kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar 0g g Cod liver oil
Fiber 0g 0g
Calcium 382mg 0mg Sardine
Iron 2.92mg 0mg Sardine
Magnesium 39mg 0mg Sardine
Phosphorus 490mg 0mg Sardine
Potassium 397mg 0mg Sardine
Sodium 307mg 0mg Cod liver oil
Zinc 1.31mg 0mg Sardine
Copper 0.186mg 0mg Sardine
Vitamin A 108IU 100000IU Cod liver oil
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU 10000IU Cod liver oil
Vitamin D 4.8µg 250µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 0.08mg mg Sardine
Vitamin B2 0.227mg 0mg Sardine
Vitamin B3 5.245mg 0mg Sardine
Vitamin B5 0.642mg 0mg Sardine
Vitamin B6 0.167mg 0mg Sardine
Folate 10µg 0µg Sardine
Vitamin B12 8.94µg 0µg Sardine
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg mg Sardine
Threonine 1.079mg mg Sardine
Isoleucine 1.134mg mg Sardine
Leucine 2.001mg mg Sardine
Lysine 2.26mg mg Sardine
Methionine 0.729mg mg Sardine
Phenylalanine 0.961mg mg Sardine
Valine 1.268mg mg Sardine
Histidine 0.725mg mg Sardine
Cholesterol 142mg 570mg Sardine
Trans Fat g g
Saturated Fat 1.528g 22.608g Sardine
Monounsaturated Fat 3.869g 46.711g Cod liver oil
Polyunsaturated fat 5.148g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cod liver oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
1125
Cod liver oil
Mineral Summary Score
79
Sardine
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
0%
Cod liver oil
Carbohydrates
0%
Sardine
0%
Cod liver oil
Fats
53%
Sardine
462%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 428mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 21.08g)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 307mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.