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

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How are cod liver oil and beef tenderloin different?

  • Cod liver oil has more vitamin A; however, beef tenderloin is richer in vitamin B12, selenium, iron, zinc, phosphorus, vitamin B2, and vitamin B6.
  • Cod liver oil covers your daily need for vitamin A, 2000% more than beef tenderloin.
  • Cod liver oil has 7 times more cholesterol than beef tenderloin. Cod liver oil has 570mg of cholesterol, while beef tenderloin has 85mg.

Fish oil, cod liver and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.

Infographic

Cod liver oil vs Beef tenderloin 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.
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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
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
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +306.5%
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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains more Mono. FatMonounsaturated fat +354.8%
Contains more Poly. FatPolyunsaturated fat +2154.1%
Contains less Sat. FatSaturated fat -57%

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 tenderloin
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 tenderloin DV% diff.
Vitamin A 30000µg 0µg 3333%
Vitamin D 250µg 1250%
Vitamin D 10000IU 1250%
Cholesterol 570mg 85mg 162%
Polyunsaturated fat 22.541g 1g 144%
Fats 100g 24.6g 116%
Vitamin B12 0µg 2.46µg 103%
Monounsaturated fat 46.711g 10.27g 91%
Saturated fat 22.608g 9.72g 59%
Protein 0g 23.9g 48%
Selenium 0µg 22.9µg 42%
Iron 0mg 3.11mg 39%
Zinc 0mg 4.03mg 37%
Calories 902kcal 324kcal 29%
Phosphorus 0mg 203mg 29%
Vitamin B2 0mg 0.26mg 20%
Vitamin B3 0mg 3mg 19%
Vitamin B6 0mg 0.25mg 19%
Choline 91mg 17%
Copper 0mg 0.123mg 14%
Potassium 0mg 331mg 10%
Vitamin B1 0.09mg 8%
Vitamin B5 0mg 0.25mg 5%
Magnesium 0mg 22mg 5%
Folate 0µg 8µg 2%
Sodium 0mg 57mg 2%
Manganese 0mg 0.014mg 1%
Calcium 0mg 9mg 1%
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%
Omega-3 - EPA 6.898g N/A
Omega-3 - DHA 10.968g N/A
Omega-3 - DPA 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Beef tenderloin
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
44%
Beef tenderloin
Minerals Daily Need Coverage Score
0%
Cod liver oil
54%
Beef tenderloin

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 - 57mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 485mg)
Which food is lower in Saturated fat?
Beef tenderloin
Beef tenderloin is lower in Saturated fat (difference - 12.888g)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $5)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is richer in vitamins?
Beef tenderloin
Beef tenderloin 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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.