Sardines vs. Cod liver oil — In-Depth Nutrition Comparison
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What are the differences between sardines and cod liver oil?
- Sardines are higher in vitamin B12, selenium, phosphorus, calcium, iron, and vitamin B3; however, cod liver oil is richer in vitamin A and vitamin D.
- Cod liver oil's daily need coverage for vitamin A is 1998% more.
- Sardines have less cholesterol.
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish oil, cod liver types in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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 | +∞% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| 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 Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +93650% |
| Contains more Vitamin DVitamin D | +5108.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin A | 32µg | 30000µg | 3330% |
| Vitamin D | 4.8µg | 250µg | 1226% |
| Vitamin D | 193IU | 10000IU | 1226% |
| Vitamin B12 | 8.94µg | 0µg | 373% |
| Cholesterol | 142mg | 570mg | 143% |
| Fats | 11.45g | 100g | 136% |
| Polyunsaturated fat | 5.148g | 22.541g | 116% |
| Monounsaturated fat | 3.869g | 46.711g | 107% |
| Saturated fat | 1.528g | 22.608g | 96% |
| Selenium | 52.7µg | 0µg | 96% |
| Phosphorus | 490mg | 0mg | 70% |
| Protein | 24.62g | 0g | 49% |
| Calcium | 382mg | 0mg | 38% |
| Iron | 2.92mg | 0mg | 37% |
| Calories | 208kcal | 902kcal | 35% |
| Vitamin B3 | 5.245mg | 0mg | 33% |
| Copper | 0.186mg | 0mg | 21% |
| Vitamin B2 | 0.227mg | 0mg | 17% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Vitamin B6 | 0.167mg | 0mg | 13% |
| Vitamin B5 | 0.642mg | 0mg | 13% |
| Sodium | 307mg | 0mg | 13% |
| Zinc | 1.31mg | 0mg | 12% |
| Potassium | 397mg | 0mg | 12% |
| Magnesium | 39mg | 0mg | 9% |
| Vitamin B1 | 0.08mg | 7% | |
| Manganese | 0.108mg | 0mg | 5% |
| Folate | 10µg | 0µg | 3% |
| Vitamin K | 2.6µg | 2% | |
| Tryptophan | 0.276mg | 0% | |
| Threonine | 1.079mg | 0% | |
| Isoleucine | 1.134mg | 0% | |
| Leucine | 2.001mg | 0% | |
| Lysine | 2.26mg | 0% | |
| Methionine | 0.729mg | 0% | |
| Phenylalanine | 0.961mg | 0% | |
| Valine | 1.268mg | 0% | |
| Histidine | 0.725mg | 0% | |
| Omega-3 - EPA | 0.473g | 6.898g | N/A |
| Omega-3 - DHA | 0.509g | 10.968g | N/A |
| Omega-3 - DPA | 0g | 0.935g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +773.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
Saturated fat:
Sat. Fat
22.608 g
Monounsaturated fat:
Mono. Fat
46.711 g
Polyunsaturated fat:
Poly. Fat
22.541 g
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +1107.3% |
| Contains more Poly. FatPolyunsaturated fat | +337.9% |
