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Cod liver oil vs. Butter cookie — In-Depth Nutrition Comparison

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The main differences between cod liver oil and butter cookie

  • Cod liver oil is richer in vitamin A and vitamin D, yet butter cookie is richer in iron, vitamin B2, copper, vitamin B3, folate, and selenium.
  • Daily need coverage for vitamin A for cod liver oil is 1987% higher.
  • Cod liver oil contains 625 times more vitamin D than butter cookie. Cod liver oil contains 10000IU of vitamin D, while butter cookie contains 16IU.
  • Butter cookie contains less cholesterol.
  • Cod liver oil has a lower glycemic index than butter cookie.

Food types used in this article are Fish oil, cod liver and Cookies, butter, commercially prepared, enriched.

Infographic

Cod liver oil vs Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin AVitamin A +18081.8%
Contains more Vitamin DVitamin D +62400%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more FatsFats +431.9%
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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains more Mono. FatMonounsaturated fat +745.9%
Contains more Poly. FatPolyunsaturated fat +2195.4%
Contains less Sat. FatSaturated fat -51.1%

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 Butter cookie
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 Butter cookie DV% diff.
Vitamin A 30000µg 165µg 3315%
Vitamin D 10000IU 16IU 1248%
Vitamin D 250µg 0.4µg 1248%
Cholesterol 570mg 117mg 151%
Polyunsaturated fat 22.541g 0.982g 144%
Fats 100g 18.8g 125%
Monounsaturated fat 46.711g 5.522g 103%
Saturated fat 22.608g 11.051g 53%
Vitamin B1 0.37mg 31%
Iron 0mg 2.22mg 28%
Vitamin B2 0mg 0.335mg 26%
Carbs 0g 68.9g 23%
Calories 902kcal 467kcal 22%
Copper 0mg 0.2mg 22%
Vitamin B3 0mg 3.19mg 20%
Folate 0µg 76µg 19%
Vitamin B12 0µg 0.36µg 15%
Selenium 0µg 8.4µg 15%
Phosphorus 0mg 102mg 15%
Sodium 0mg 282mg 12%
Protein 0g 6.1g 12%
Vitamin B5 0mg 0.488mg 10%
Manganese 0mg 0.17mg 7%
Vitamin E 0.58mg 4%
Magnesium 0mg 12mg 3%
Fiber 0g 0.8g 3%
Zinc 0mg 0.38mg 3%
Calcium 0mg 29mg 3%
Vitamin B6 0mg 0.036mg 3%
Potassium 0mg 111mg 3%
Vitamin K 1.7µg 1%
Choline 6.5mg 1%
Net carbs 0g 68.1g N/A
Sugar 20.24g N/A
Tryptophan 0.084mg 0%
Threonine 0.215mg 0%
Isoleucine 0.277mg 0%
Leucine 0.471mg 0%
Lysine 0.308mg 0%
Methionine 0.131mg 0%
Phenylalanine 0.299mg 0%
Valine 0.315mg 0%
Histidine 0.136mg 0%
Omega-3 - EPA 6.898g 0.011g N/A
Omega-3 - DHA 10.968g 0.007g 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 Butter cookie
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
35%
Butter cookie
Minerals Daily Need Coverage Score
0%
Cod liver oil
34%
Butter cookie

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 282mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 55)
Which food is lower in Cholesterol?
Butter cookie
Butter cookie is lower in Cholesterol (difference - 453mg)
Which food is lower in Saturated fat?
Butter cookie
Butter cookie is lower in Saturated fat (difference - 11.557g)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $5)
Which food is richer in minerals?
Butter cookie
Butter cookie is relatively richer in minerals
Which food is richer in vitamins?
Butter cookie
Butter cookie 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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.