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  6. Cod liver oil vs. Cottage cheese

Cod liver oil vs. Cottage cheese — In-Depth Nutrition Comparison

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Differences between cod liver oil and cottage cheese

  • Cod liver oil has more vitamin A and vitamin D, while cottage cheese has more phosphorus, vitamin B12, selenium, vitamin B2, and vitamin B5.
  • Cod liver oil's daily need coverage for vitamin A is 1997% higher.
  • Cottage cheese contains 3333 times less vitamin D than cod liver oil. Cod liver oil contains 10000IU of vitamin D, while cottage cheese contains 3IU.
  • The amount of cholesterol in cottage cheese is lower.

The food types used in this comparison are Fish oil, cod liver and Cheese, cottage, creamed, large or small curd.

Infographic

Cod liver oil vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin AVitamin A +80981.1%
Contains more Vitamin DVitamin D +249900%
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 K ~0µg

All nutrients comparison - raw data values

Nutrient Cod liver oil Cottage cheese DV% diff.
Vitamin A 30000µg 37µg 3329%
Vitamin D 10000IU 3IU 1250%
Vitamin D 250µg 0.1µg 1250%
Cholesterol 570mg 17mg 184%
Polyunsaturated fat 22.541g 0.123g 149%
Fats 100g 4.3g 147%
Monounsaturated fat 46.711g 0.778g 115%
Saturated fat 22.608g 1.718g 95%
Calories 902kcal 98kcal 40%
Phosphorus 0mg 159mg 23%
Protein 0g 11.12g 22%
Vitamin B12 0µg 0.43µg 18%
Selenium 0µg 9.7µg 18%
Sodium 0mg 364mg 16%
Vitamin B2 0mg 0.163mg 13%
Vitamin B5 0mg 0.557mg 11%
Calcium 0mg 83mg 8%
Zinc 0mg 0.4mg 4%
Vitamin B6 0mg 0.046mg 4%
Copper 0mg 0.029mg 3%
Choline 18.4mg 3%
Folate 0µg 12µg 3%
Potassium 0mg 104mg 3%
Magnesium 0mg 8mg 2%
Vitamin B1 0.027mg 2%
Vitamin B3 0mg 0.099mg 1%
Iron 0mg 0.07mg 1%
Vitamin E 0.08mg 1%
Carbs 0g 3.38g 1%
Net carbs 0g 3.38g N/A
Sugar 2.67g N/A
Manganese 0mg 0.002mg 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more FatsFats +2225.6%
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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +5904%
Contains more Poly. FatPolyunsaturated fat +18226%
Contains less Sat. FatSaturated fat -92.4%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.