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  6. Cod liver oil vs. Beef

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

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What are the main differences between Cod liver oil and Beef?

  • Cod liver oil is richer in Vitamin A RAE, and Vitamin D, while Beef is higher in Vitamin B12, Vitamin B6, Selenium, Iron, Phosphorus, and Vitamin B3.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% higher.
  • Beef has 3333 times less Vitamin D than Cod liver oil. Cod liver oil has 10000IU of Vitamin D, while Beef has 3IU.
  • Beef is lower in Saturated Fat.

We used Fish oil, cod liver and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this comparison.

Infographic

Cod liver oil vs Beef 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
Beef
Beef
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%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
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
Beef
Beef
Contains more Vitamin A +1666566.7%
Contains more Vitamin D +249900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +1666566.7%
Contains more Vitamin D +249900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
3
Beef
Beef
Contains more Fats +1429.1%
Contains more Protein +∞%
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
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +1429.1%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +1608.5%
Contains more Polyunsaturated fat +4137%
Contains less Saturated Fat -88.5%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +1608.5%
Contains more Polyunsaturated fat +4137%
Contains less Saturated Fat -88.5%

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 Beef
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Beef Opinion
Protein 0g 27.55g Beef
Fats 100g 6.54g Cod liver oil
Calories 902kcal 169kcal Cod liver oil
Calcium 0mg 13mg Beef
Iron 0mg 3.04mg Beef
Magnesium 0mg 14mg Beef
Phosphorus 0mg 259mg Beef
Potassium 0mg 352mg Beef
Sodium 0mg 54mg Cod liver oil
Zinc 0mg 3.7mg Beef
Copper 0mg 0.097mg Beef
Manganese 0mg 0.009mg Beef
Selenium 0µg 25.4µg Beef
Vitamin A 100000IU 6IU Cod liver oil
Vitamin A RAE 30000µg 2µg Cod liver oil
Vitamin E 0.25mg Beef
Vitamin D 10000IU 3IU Cod liver oil
Vitamin D 250µg 0.1µg Cod liver oil
Vitamin B1 0.074mg Beef
Vitamin B2 0mg 0.4mg Beef
Vitamin B3 0mg 5.76mg Beef
Vitamin B5 0mg 0.481mg Beef
Vitamin B6 0mg 0.669mg Beef
Folate 0µg 7µg Beef
Vitamin B12 0µg 4.21µg Beef
Vitamin K 1.6µg Beef
Tryptophan 0.359mg Beef
Threonine 1.534mg Beef
Isoleucine 1.52mg Beef
Leucine 2.833mg Beef
Lysine 3.178mg Beef
Methionine 0.871mg Beef
Phenylalanine 1.299mg Beef
Valine 1.603mg Beef
Histidine 1.244mg Beef
Cholesterol 570mg 85mg Beef
Trans Fat 0.375g Cod liver oil
Saturated Fat 22.608g 2.595g Beef
Omega-3 - DHA 10.968g 0.002g Cod liver oil
Omega-3 - EPA 6.898g 0.002g Cod liver oil
Omega-3 - DPA 0.935g 0.011g Cod liver oil
Monounsaturated Fat 46.711g 2.734g Cod liver oil
Polyunsaturated fat 22.541g 0.532g Cod liver oil
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Beef
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
1125%
Cod liver oil
79%
Beef
Minerals Daily Need Coverage Score
0%
Cod liver oil
55%
Beef

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 - 54mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 485mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 20.013g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $5)
Which food is richer in minerals?
Beef
Beef is relatively richer in minerals
Which food is richer in vitamins?
Beef
Beef 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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.