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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
148%
Sardine
0%
Cod liver oil
Carbohydrates
0%
Sardine
0%
Cod liver oil
Fats
53%
Sardine
462%
Cod liver oil

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Cod liver oil
Cod liver oil contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Cod liver oil Opinion
Calories 208 902 Cod liver oil
Protein 24.62 0 Sardine
Fats 11.45 100 Cod liver oil
Vitamin C 0 0
Carbs 0 0
Cholesterol 142 570 Sardine
Vitamin D 193 10000 Cod liver oil
Iron 2.92 0 Sardine
Calcium 382 0 Sardine
Potassium 397 0 Sardine
Magnesium 39 0 Sardine
Sugars 0 Cod liver oil
Fiber 0 0
Copper 0.186 0 Sardine
Zinc 1.31 0 Sardine
Starch
Phosphorus 490 0 Sardine
Sodium 307 0 Cod liver oil
Vitamin A 108 100000 Cod liver oil
Vitamin E 2.04 Sardine
Vitamin D 4.8 250 Cod liver oil
Vitamin B1 0.08 Sardine
Vitamin B2 0.227 0 Sardine
Vitamin B3 5.245 0 Sardine
Vitamin B5 0.642 0 Sardine
Vitamin B6 0.167 0 Sardine
Vitamin B12 8.94 0 Sardine
Vitamin K 2.6 Sardine
Folate 10 0 Sardine
Trans Fat
Saturated Fat 1.528 22.608 Sardine
Monounsaturated Fat 3.869 46.711 Cod liver oil
Polyunsaturated fat 5.148 22.541 Cod liver oil
Tryptophan 0.276 Sardine
Threonine 1.079 Sardine
Isoleucine 1.134 Sardine
Leucine 2.001 Sardine
Lysine 2.26 Sardine
Methionine 0.729 Sardine
Phenylalanine 0.961 Sardine
Valine 1.268 Sardine
Histidine 0.725 Sardine
Fructose

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 of 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.