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  6. Cod liver oil vs. Arugula

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 RAE, and Vitamin D, however, Arugula is richer in Folate, Iron, Vitamin C, Calcium, Manganese, and Magnesium.
  • Cod liver oil covers your daily need of Vitamin A RAE 3320% more than Arugula.
  • Arugula contains less Cholesterol.

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

Infographic

Cod liver oil vs Arugula 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod liver oil
Cod liver oil
1
:
9
Arugula
Arugula
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Cod liver oil
Cod liver oil
2
:
9
Arugula
Arugula
Contains more Vitamin A +4114.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Cod liver oil
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin A +4114.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
4
Arugula
Arugula
Contains more Fats +15051.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Arugula
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 Fats +15051.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Arugula
Arugula
Contains more Monounsaturated Fat +95228.6%
Contains more Polyunsaturated fat +6966.1%
Contains less Saturated Fat -99.6%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains more Monounsaturated Fat +95228.6%
Contains more Polyunsaturated fat +6966.1%
Contains less Saturated 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 Opinion
Net carbs 0g 2.05g Arugula
Protein 0g 2.58g Arugula
Fats 100g 0.66g Cod liver oil
Carbs 0g 3.65g Arugula
Calories 902kcal 25kcal Cod liver oil
Sugar 2.05g Cod liver oil
Fiber 0g 1.6g Arugula
Calcium 0mg 160mg Arugula
Iron 0mg 1.46mg Arugula
Magnesium 0mg 47mg Arugula
Phosphorus 0mg 52mg Arugula
Potassium 0mg 369mg Arugula
Sodium 0mg 27mg Cod liver oil
Zinc 0mg 0.47mg Arugula
Copper 0mg 0.076mg Arugula
Manganese 0mg 0.321mg Arugula
Selenium 0µg 0.3µg Arugula
Vitamin A 100000IU 2373IU Cod liver oil
Vitamin A RAE 30000µg 119µg Cod liver oil
Vitamin E 0.43mg Arugula
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 15mg Arugula
Vitamin B1 0.044mg Arugula
Vitamin B2 0mg 0.086mg Arugula
Vitamin B3 0mg 0.305mg Arugula
Vitamin B5 0mg 0.437mg Arugula
Vitamin B6 0mg 0.073mg Arugula
Folate 0µg 97µg Arugula
Vitamin K 108.6µg Arugula
Cholesterol 570mg 0mg Arugula
Saturated Fat 22.608g 0.086g Arugula
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 0.049g Cod liver oil
Polyunsaturated fat 22.541g 0.319g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1125%
Cod liver oil
52%
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.