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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 RAE, 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 RAE is 3329% 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.
Cod liver oil
Cod liver oil
1
:
9
Cottage cheese
Cottage cheese
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Cottage cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Cod liver oil
Cod liver oil
2
:
9
Cottage cheese
Cottage cheese
Contains more Vitamin A +71328.6%
Contains more Vitamin D +249900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Cottage cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin A +71328.6%
Contains more Vitamin D +249900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
4
Cottage cheese
Cottage cheese
Contains more Fats +2225.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Cottage cheese
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 Fats +2225.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Cottage cheese
Cottage cheese
Contains more Monounsaturated Fat +5904%
Contains more Polyunsaturated fat +18226%
Contains less Saturated Fat -92.4%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Cottage cheese
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +5904%
Contains more Polyunsaturated fat +18226%
Contains less Saturated Fat -92.4%

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 Cottage cheese
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Cod liver oil Cottage cheese Opinion
Net carbs 0g 3.38g Cottage cheese
Protein 0g 11.12g Cottage cheese
Fats 100g 4.3g Cod liver oil
Carbs 0g 3.38g Cottage cheese
Calories 902kcal 98kcal Cod liver oil
Sugar 2.67g Cod liver oil
Calcium 0mg 83mg Cottage cheese
Iron 0mg 0.07mg Cottage cheese
Magnesium 0mg 8mg Cottage cheese
Phosphorus 0mg 159mg Cottage cheese
Potassium 0mg 104mg Cottage cheese
Sodium 0mg 364mg Cod liver oil
Zinc 0mg 0.4mg Cottage cheese
Copper 0mg 0.029mg Cottage cheese
Manganese 0mg 0.002mg Cottage cheese
Selenium 0µg 9.7µg Cottage cheese
Vitamin A 100000IU 140IU Cod liver oil
Vitamin A RAE 30000µg 37µg Cod liver oil
Vitamin E 0.08mg Cottage cheese
Vitamin D 10000IU 3IU Cod liver oil
Vitamin D 250µg 0.1µg Cod liver oil
Vitamin B1 0.027mg Cottage cheese
Vitamin B2 0mg 0.163mg Cottage cheese
Vitamin B3 0mg 0.099mg Cottage cheese
Vitamin B5 0mg 0.557mg Cottage cheese
Vitamin B6 0mg 0.046mg Cottage cheese
Folate 0µg 12µg Cottage cheese
Vitamin B12 0µg 0.43µg Cottage cheese
Tryptophan 0.147mg Cottage cheese
Threonine 0.5mg Cottage cheese
Isoleucine 0.591mg Cottage cheese
Leucine 1.116mg Cottage cheese
Lysine 0.934mg Cottage cheese
Methionine 0.269mg Cottage cheese
Phenylalanine 0.577mg Cottage cheese
Valine 0.748mg Cottage cheese
Histidine 0.326mg Cottage cheese
Cholesterol 570mg 17mg Cottage cheese
Saturated Fat 22.608g 1.718g Cottage cheese
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 0.778g Cod liver oil
Polyunsaturated fat 22.541g 0.123g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Cottage cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1125%
Cod liver oil
14%
Cottage cheese
Minerals Daily Need Coverage Score
0%
Cod liver oil
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 553mg)
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 20.89g)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $3)
Which food is richer in minerals?
Cottage cheese
Cottage cheese is relatively richer in minerals
Which food is richer in vitamins?
Cottage cheese
Cottage cheese is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 364mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 10)

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.