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Cod liver oil vs. Port Salut — In-Depth Nutrition Comparison

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Summary of differences between Cod liver oil and Port Salut

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Port Salut is higher in Calcium, Vitamin B12, Phosphorus, Selenium, and Zinc.
  • Cod liver oil covers your daily need of Vitamin A RAE 3298% more than Port Salut.
  • Cod liver oil has 476 times more Vitamin D than Port Salut. While Cod liver oil has 10000IU of Vitamin D, Port Salut has only 21IU.
  • Port Salut has less Cholesterol.

These are the specific foods used in this comparison Fish oil, cod liver and Cheese, port de salut.

Infographic

Cod liver oil vs Port Salut 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.
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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 195% 17% 18% 155% 12% 70% 71% 8% 2% 80%
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.
:
Contains more Vitamin A +9057.5%
Contains more Vitamin D +49900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 66% 5% 15% 0% 4% 56% 2% 13% 13% 14% 188% 6%
Contains more Vitamin A +9057.5%
Contains more Vitamin D +49900%
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
Contains more Fats +254.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more Fats +254.6%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +400.2%
Contains more Polyunsaturated fat +2992%
Contains less Saturated Fat -26.2%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
62% 35% 3%
Saturated Fat: 16.691 g
Monounsaturated Fat: 9.338 g
Polyunsaturated fat: 0.729 g
Contains more Monounsaturated Fat +400.2%
Contains more Polyunsaturated fat +2992%
Contains less Saturated Fat -26.2%

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 Port Salut
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 Port Salut Opinion
Net carbs 0g 0.57g Port Salut
Protein 0g 23.78g Port Salut
Fats 100g 28.2g Cod liver oil
Carbs 0g 0.57g Port Salut
Calories 902kcal 352kcal Cod liver oil
Sugar 0.57g Cod liver oil
Calcium 0mg 650mg Port Salut
Iron 0mg 0.43mg Port Salut
Magnesium 0mg 24mg Port Salut
Phosphorus 0mg 360mg Port Salut
Potassium 0mg 136mg Port Salut
Sodium 0mg 534mg Cod liver oil
Zinc 0mg 2.6mg Port Salut
Copper 0mg 0.022mg Port Salut
Manganese 0mg 0.011mg Port Salut
Selenium 0µg 14.5µg Port Salut
Vitamin A 100000IU 1092IU Cod liver oil
Vitamin A RAE 30000µg 315µg Cod liver oil
Vitamin E 0.24mg Port Salut
Vitamin D 10000IU 21IU Cod liver oil
Vitamin D 250µg 0.5µg Cod liver oil
Vitamin B1 0.014mg Port Salut
Vitamin B2 0mg 0.24mg Port Salut
Vitamin B3 0mg 0.06mg Port Salut
Vitamin B5 0mg 0.21mg Port Salut
Vitamin B6 0mg 0.053mg Port Salut
Folate 0µg 18µg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 2.4µg Port Salut
Tryptophan 0.343mg Port Salut
Threonine 0.876mg Port Salut
Isoleucine 1.446mg Port Salut
Leucine 2.482mg Port Salut
Lysine 1.987mg Port Salut
Methionine 0.734mg Port Salut
Phenylalanine 1.323mg Port Salut
Valine 1.707mg Port Salut
Histidine 0.686mg Port Salut
Cholesterol 570mg 123mg Port Salut
Saturated Fat 22.608g 16.691g Port Salut
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 9.338g Cod liver oil
Polyunsaturated fat 22.541g 0.729g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Port Salut
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
31%
Port Salut
Minerals Daily Need Coverage Score
0%
Cod liver oil
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Port Salut
Port Salut is lower in Cholesterol (difference - 447mg)
Which food is lower in Saturated Fat?
Port Salut
Port Salut is lower in Saturated Fat (difference - 5.917g)
Which food is cheaper?
Port Salut
Port Salut is cheaper (difference - $1.5)
Which food is richer in minerals?
Port Salut
Port Salut is relatively richer in minerals
Which food is richer in vitamins?
Port Salut
Port Salut is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 534mg)
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.