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Cod liver oil vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between Cod liver oil and Chard raw?

  • Cod liver oil is richer in Vitamin A, and Vitamin D, while Chard raw is higher in Vitamin C, Iron, Copper, Magnesium, Manganese, and Potassium.
  • Cod liver oil's daily need coverage for Vitamin A is 3299% higher.
  • Chard raw is lower in Cholesterol.

We used Fish oil, cod liver and Chard, swiss, raw types in this comparison.

Infographic

Cod liver oil vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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% 6000% 0% 7500% 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 100% 367% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin AVitamin A +1535.1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more FatsFats +49900%
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
21% 29% 50%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated Fat +116677.5%
Contains more Poly. FatPolyunsaturated fat +32101.4%
Contains less Sat. FatSaturated Fat -99.9%

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 Chard raw
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 Chard raw Opinion
Calories 902kcal 19kcal Cod liver oil
Protein 0g 1.8g Chard raw
Fats 100g 0.2g Cod liver oil
Vitamin C 0mg 30mg Chard raw
Net carbs 0g 2.14g Chard raw
Carbs 0g 3.74g Chard raw
Cholesterol 570mg 0mg Chard raw
Vitamin D 10000IU 0IU Cod liver oil
Magnesium 0mg 81mg Chard raw
Calcium 0mg 51mg Chard raw
Potassium 0mg 379mg Chard raw
Iron 0mg 1.8mg Chard raw
Sugar 1.1g Cod liver oil
Fiber 0g 1.6g Chard raw
Copper 0mg 0.179mg Chard raw
Zinc 0mg 0.36mg Chard raw
Phosphorus 0mg 46mg Chard raw
Sodium 0mg 213mg Cod liver oil
Vitamin A 100000IU 6116IU Cod liver oil
Vitamin A 30000µg 306µg Cod liver oil
Vitamin E 1.89mg Chard raw
Vitamin D 250µg 0µg Cod liver oil
Manganese 0mg 0.366mg Chard raw
Selenium 0µg 0.9µg Chard raw
Vitamin B1 0.04mg Chard raw
Vitamin B2 0mg 0.09mg Chard raw
Vitamin B3 0mg 0.4mg Chard raw
Vitamin B5 0mg 0.172mg Chard raw
Vitamin B6 0mg 0.099mg Chard raw
Vitamin K 830µg Chard raw
Folate 0µg 14µg Chard raw
Choline 18mg Chard raw
Saturated Fat 22.608g 0.03g Chard raw
Monounsaturated Fat 46.711g 0.04g Cod liver oil
Polyunsaturated fat 22.541g 0.07g Cod liver oil
Tryptophan 0.017mg Chard raw
Threonine 0.083mg Chard raw
Isoleucine 0.147mg Chard raw
Leucine 0.13mg Chard raw
Lysine 0.099mg Chard raw
Methionine 0.019mg Chard raw
Phenylalanine 0.11mg Chard raw
Valine 0.11mg Chard raw
Histidine 0.036mg Chard raw
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
1038%
Cod liver oil
206%
Chard raw
Minerals Daily Need Coverage Score
0%
Cod liver oil
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 213mg)
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?
Chard raw
Chard raw is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 22.578g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.