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  6. Cod liver oil vs. Wheat Bread

Cod liver oil vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between cod liver oil and wheat Bread

  • Cod liver oil is richer in vitamin A and vitamin D, yet wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin A for cod liver oil is 2000% higher.
  • Wheat Bread contains less cholesterol.
  • Cod liver oil has a lower glycemic index than wheat Bread.

Food types used in this article are Fish oil, cod liver and Bread, wheat, toasted.

Infographic

Cod liver oil vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Cod liver oil Wheat Bread DV% diff.
Vitamin A 30000µg 0µg 3333%
Vitamin D 10000IU 0IU 1250%
Vitamin D 250µg 0µg 1250%
Cholesterol 570mg 0mg 190%
Fats 100g 4.27g 147%
Polyunsaturated fat 22.541g 1.72g 139%
Monounsaturated fat 46.711g 1.019g 114%
Saturated fat 22.608g 0.989g 98%
Selenium 0µg 33.4µg 61%
Manganese 0mg 1.377mg 60%
Iron 0mg 4.09mg 51%
Vitamin B3 0mg 6.25mg 39%
Vitamin B1 0.439mg 37%
Vitamin B2 0mg 0.382mg 29%
Calories 902kcal 313kcal 29%
Phosphorus 0mg 188mg 27%
Sodium 0mg 601mg 26%
Protein 0g 12.96g 26%
Copper 0mg 0.198mg 22%
Folate 0µg 86µg 22%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Calcium 0mg 165mg 17%
Magnesium 0mg 59mg 14%
Zinc 0mg 1.47mg 13%
Vitamin B6 0mg 0.153mg 12%
Vitamin B5 0mg 0.456mg 9%
Potassium 0mg 223mg 7%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin E 0.24mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 6.42g N/A
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - ALA 0.161g N/A
Omega-3 - DPA 0.935g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more FatsFats +2241.9%
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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +4484%
Contains more Poly. FatPolyunsaturated fat +1210.5%
Contains less Sat. FatSaturated fat -95.6%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.