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Cod liver oil vs. Alaska pollock — In-Depth Nutrition Comparison

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What are the main differences between cod liver oil and alaska pollock?

  • Cod liver oil is richer in vitamin A and vitamin D, while alaska pollock is higher in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, and magnesium.
  • Cod liver oil's daily need coverage for vitamin A is 3331% higher.
  • Alaska pollock has 196 times less vitamin D than cod liver oil. Cod liver oil has 10000IU of vitamin D, while alaska pollock has 51IU.
  • Alaska pollock is lower in saturated fat.

We used Fish oil, cod liver and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Cod liver oil vs Alaska pollock 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin AVitamin A +176370.6%
Contains more Vitamin DVitamin D +19130.8%
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 +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +8374.6%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +34759%
Contains more Poly. FatPolyunsaturated fat +3766.4%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod liver oil Alaska pollock
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 Cod liver oil Alaska pollock DV% diff.
Vitamin A 30000µg 17µg 3331%
Vitamin D 10000IU 51IU 1244%
Vitamin D 250µg 1.3µg 1244%
Cholesterol 570mg 86mg 161%
Vitamin B12 0µg 3.66µg 153%
Fats 100g 1.18g 152%
Polyunsaturated fat 22.541g 0.583g 146%
Monounsaturated fat 46.711g 0.134g 116%
Saturated fat 22.608g 0.159g 102%
Selenium 0µg 44.1µg 80%
Protein 0g 23.48g 47%
Calories 902kcal 111kcal 40%
Phosphorus 0mg 267mg 38%
Vitamin B3 0mg 3.949mg 25%
Vitamin B6 0mg 0.329mg 25%
Magnesium 0mg 81mg 19%
Sodium 0mg 419mg 18%
Choline 91.6mg 17%
Vitamin B2 0mg 0.223mg 17%
Potassium 0mg 430mg 13%
Vitamin B5 0mg 0.432mg 9%
Copper 0mg 0.06mg 7%
Iron 0mg 0.56mg 7%
Calcium 0mg 72mg 7%
Vitamin B1 0.054mg 5%
Zinc 0mg 0.57mg 5%
Vitamin E 0.28mg 2%
Manganese 0mg 0.018mg 1%
Folate 0µg 3µg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0%
Threonine 1.029mg 0%
Isoleucine 1.082mg 0%
Leucine 1.908mg 0%
Lysine 2.157mg 0%
Methionine 0.696mg 0%
Phenylalanine 0.917mg 0%
Valine 1.21mg 0%
Histidine 0.691mg 0%
Omega-3 - EPA 6.898g 0.086g N/A
Omega-3 - DHA 10.968g 0.423g N/A
Omega-3 - DPA 0.935g 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Alaska pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
1058%
Cod liver oil
60%
Alaska pollock
Minerals Daily Need Coverage Score
0%
Cod liver oil
59%
Alaska pollock

Comparison summary

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 - 419mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food is lower in Cholesterol?
Alaska pollock
Alaska pollock is lower in Cholesterol (difference - 484mg)
Which food is lower in Saturated fat?
Alaska pollock
Alaska pollock is lower in Saturated fat (difference - 22.449g)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food is richer in vitamins?
Alaska pollock
Alaska pollock 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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.