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  6. Cod liver oil vs. Mozzarella

Cod liver oil vs. Mozzarella — In-Depth Nutrition Comparison

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What are the main differences between Cod liver oil and Mozzarella?

  • Cod liver oil is richer in Vitamin A RAE, and Vitamin D, while Mozzarella is higher in Phosphorus, Calcium, Vitamin B12, Selenium, Zinc, and Vitamin B2.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3318% higher.
  • Mozzarella has 769 times less Vitamin D than Cod liver oil. Cod liver oil has 10000IU of Vitamin D, while Mozzarella has 13IU.
  • Mozzarella is lower in Cholesterol.

We used Fish oil, cod liver and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Cod liver oil vs Mozzarella 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
2
:
8
Mozzarella
Mozzarella
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 Selenium +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Mozzarella
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 10% 19% 225% 9% 3% 86% 9% 0% 86%
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 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
3
:
8
Mozzarella
Mozzarella
Contains more Vitamin A +19242.4%
Contains more Vitamin D +83233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
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%
Mozzarella
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 3% 9% 0% 5% 79% 3% 0% 19% 7% 115% 5%
Contains more Vitamin A +19242.4%
Contains more Vitamin D +83233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
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
Mozzarella
Mozzarella
Contains more Fats +484.8%
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
Mozzarella
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more Fats +484.8%
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
Mozzarella
Mozzarella
Contains more Monounsaturated Fat +864.3%
Contains more Polyunsaturated fat +4328.5%
Contains less Saturated Fat -51.9%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Mozzarella
67% 30% 3%
Saturated Fat: 10.867 g
Monounsaturated Fat: 4.844 g
Polyunsaturated fat: 0.509 g
Contains more Monounsaturated Fat +864.3%
Contains more Polyunsaturated fat +4328.5%
Contains less Saturated Fat -51.9%

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 Mozzarella
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 Mozzarella Opinion
Net carbs 0g 3.1g Mozzarella
Protein 0g 27.5g Mozzarella
Fats 100g 17.1g Cod liver oil
Carbs 0g 3.1g Mozzarella
Calories 902kcal 280kcal Cod liver oil
Sugar 1.23g Cod liver oil
Calcium 0mg 731mg Mozzarella
Iron 0mg 0.25mg Mozzarella
Magnesium 0mg 26mg Mozzarella
Phosphorus 0mg 524mg Mozzarella
Potassium 0mg 95mg Mozzarella
Sodium 0mg 16mg Cod liver oil
Zinc 0mg 3.13mg Mozzarella
Copper 0mg 0.027mg Mozzarella
Selenium 0µg 15.7µg Mozzarella
Vitamin A 100000IU 517IU Cod liver oil
Vitamin A RAE 30000µg 137µg Cod liver oil
Vitamin E 0.15mg Mozzarella
Vitamin D 10000IU 13IU Cod liver oil
Vitamin D 250µg 0.3µg Cod liver oil
Vitamin B1 0.02mg Mozzarella
Vitamin B2 0mg 0.34mg Mozzarella
Vitamin B3 0mg 0.12mg Mozzarella
Vitamin B6 0mg 0.08mg Mozzarella
Folate 0µg 9µg Mozzarella
Vitamin B12 0µg 0.92µg Mozzarella
Vitamin K 1.8µg Mozzarella
Cholesterol 570mg 54mg Mozzarella
Saturated Fat 22.608g 10.867g Mozzarella
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 4.844g Cod liver oil
Polyunsaturated fat 22.541g 0.509g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Mozzarella
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
23%
Mozzarella
Minerals Daily Need Coverage Score
0%
Cod liver oil
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Mozzarella
Mozzarella is lower in Cholesterol (difference - 516mg)
Which food is lower in Saturated Fat?
Mozzarella
Mozzarella is lower in Saturated Fat (difference - 11.741g)
Which food is cheaper?
Mozzarella
Mozzarella is cheaper (difference - $3)
Which food is richer in minerals?
Mozzarella
Mozzarella is relatively richer in minerals
Which food is richer in vitamins?
Mozzarella
Mozzarella is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.