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Cod liver oil vs. Cocoa solids — In-Depth Nutrition Comparison

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The main differences between Cod liver oil and Cocoa solids

  • Cod liver oil is richer in Vitamin A RAE, and Vitamin D, yet Cocoa solids are richer in Copper, Iron, Manganese, Fiber, Magnesium, and Phosphorus.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3333% higher.
  • Cocoa solids contain less Cholesterol.

Food types used in this article are Fish oil, cod liver and Cocoa, dry powder, unsweetened.

Infographic

Cod liver oil vs Cocoa solids 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 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
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 +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +629.9%
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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more Fats +629.9%
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 +922.1%
Contains more Polyunsaturated fat +5023%
Contains less Saturated Fat -64.3%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains more Monounsaturated Fat +922.1%
Contains more Polyunsaturated fat +5023%
Contains less Saturated Fat -64.3%

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 Cocoa solids
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 Cocoa solids Opinion
Net carbs 0g 20.9g Cocoa solids
Protein 0g 19.6g Cocoa solids
Fats 100g 13.7g Cod liver oil
Carbs 0g 57.9g Cocoa solids
Calories 902kcal 228kcal Cod liver oil
Sugar 1.75g Cod liver oil
Fiber 0g 37g Cocoa solids
Calcium 0mg 128mg Cocoa solids
Iron 0mg 13.86mg Cocoa solids
Magnesium 0mg 499mg Cocoa solids
Phosphorus 0mg 734mg Cocoa solids
Potassium 0mg 1524mg Cocoa solids
Sodium 0mg 21mg Cod liver oil
Zinc 0mg 6.81mg Cocoa solids
Copper 0mg 3.788mg Cocoa solids
Manganese 0mg 3.837mg Cocoa solids
Selenium 0µg 14.3µg Cocoa solids
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A RAE 30000µg 0µg Cod liver oil
Vitamin E 0.1mg Cocoa solids
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin B1 0.078mg Cocoa solids
Vitamin B2 0mg 0.241mg Cocoa solids
Vitamin B3 0mg 2.185mg Cocoa solids
Vitamin B5 0mg 0.254mg Cocoa solids
Vitamin B6 0mg 0.118mg Cocoa solids
Folate 0µg 32µg Cocoa solids
Vitamin K 2.5µg Cocoa solids
Tryptophan 0.293mg Cocoa solids
Threonine 0.776mg Cocoa solids
Isoleucine 0.76mg Cocoa solids
Leucine 1.189mg Cocoa solids
Lysine 0.983mg Cocoa solids
Methionine 0.202mg Cocoa solids
Phenylalanine 0.941mg Cocoa solids
Valine 1.177mg Cocoa solids
Histidine 0.339mg Cocoa solids
Cholesterol 570mg 0mg Cocoa solids
Saturated Fat 22.608g 8.07g Cocoa solids
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 4.57g Cod liver oil
Polyunsaturated fat 22.541g 0.44g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Cocoa solids
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
16%
Cocoa solids
Minerals Daily Need Coverage Score
0%
Cod liver oil
339%
Cocoa solids

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Cocoa solids
Cocoa solids is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Cocoa solids
Cocoa solids is lower in Saturated Fat (difference - 14.538g)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $2.6)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food is richer in vitamins?
Cocoa solids
Cocoa solids 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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.