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Cod liver oil vs. Arugula — In-Depth Nutrition Comparison

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How are cod liver oil and arugula different?

  • Cod liver oil has more vitamin A and vitamin D; however, arugula is richer in folate, iron, vitamin C, calcium, manganese, and magnesium.
  • Cod liver oil covers your daily need for vitamin A, 1953% more than arugula.
  • Arugula contains less cholesterol.
  • Arugula has a higher glycemic index. The glycemic index of arugula is 32, while the glycemic index of cod liver oil is 0.

Fish oil, cod liver and Arugula, raw types were used in this article.

Infographic

Cod liver oil vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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%
Arugula
10
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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin AVitamin A +25110.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more FatsFats +15051.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +95228.6%
Contains more Poly. FatPolyunsaturated fat +6966.1%
Contains less Sat. FatSaturated fat -99.6%

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 Arugula
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cod liver oil Arugula DV% diff.
Vitamin A 30000µg 119µg 3320%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Cholesterol 570mg 0mg 190%
Fats 100g 0.66g 153%
Polyunsaturated fat 22.541g 0.319g 148%
Monounsaturated fat 46.711g 0.049g 117%
Saturated fat 22.608g 0.086g 102%
Vitamin K 108.6µg 91%
Calories 902kcal 25kcal 44%
Folate 0µg 97µg 24%
Iron 0mg 1.46mg 18%
Vitamin C 0mg 15mg 17%
Calcium 0mg 160mg 16%
Manganese 0mg 0.321mg 14%
Potassium 0mg 369mg 11%
Magnesium 0mg 47mg 11%
Vitamin B5 0mg 0.437mg 9%
Copper 0mg 0.076mg 8%
Vitamin B2 0mg 0.086mg 7%
Phosphorus 0mg 52mg 7%
Fiber 0g 1.6g 6%
Vitamin B6 0mg 0.073mg 6%
Protein 0g 2.58g 5%
Vitamin B1 0.044mg 4%
Zinc 0mg 0.47mg 4%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Vitamin B3 0mg 0.305mg 2%
Selenium 0µg 0.3µg 1%
Sodium 0mg 27mg 1%
Carbs 0g 3.65g 1%
Net carbs 0g 2.05g N/A
Sugar 2.05g N/A
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - DPA 0.935g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
41%
Arugula
Minerals Daily Need Coverage Score
0%
Cod liver oil
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 2.05g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Arugula
Arugula is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 22.522g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $4.6)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula is relatively richer in vitamins

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.