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  6. Cod liver oil vs. Cod

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

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A recap on differences between cod liver oil and cod

  • Cod liver oil is higher in vitamin A and vitamin D, yet cod is higher in selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, and magnesium.
  • Cod liver oil covers your daily vitamin A needs 1999% more than cod.
  • Cod liver oil contains 217 times more vitamin D than cod. While cod liver oil contains 10000IU of vitamin D, cod contains only 46IU.
  • The amount of saturated fat in cod is lower.

Food varieties used in this article are Fish oil, cod liver and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Cod liver oil vs Cod 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%
Cod
Cod
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
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%
Cod
Cod
11
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 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +214185.7%
Contains more Vitamin DVitamin D +20733.3%
Contains more Vitamin CVitamin C +∞%
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 +∞%

All nutrients comparison - raw data values

Nutrient Cod liver oil Cod DV% diff.
Vitamin A 30000µg 14µg 3332%
Vitamin D 10000IU 46IU 1244%
Vitamin D 250µg 1.2µg 1244%
Cholesterol 570mg 55mg 172%
Fats 100g 0.86g 153%
Polyunsaturated fat 22.541g 0.292g 148%
Monounsaturated fat 46.711g 0.124g 116%
Saturated fat 22.608g 0.168g 102%
Selenium 0µg 37.6µg 68%
Protein 0g 22.83g 46%
Vitamin B12 0µg 1.05µg 44%
Calories 902kcal 105kcal 40%
Vitamin B6 0mg 0.283mg 22%
Phosphorus 0mg 138mg 20%
Vitamin B3 0mg 2.513mg 16%
Choline 83.7mg 15%
Magnesium 0mg 42mg 10%
Potassium 0mg 244mg 7%
Vitamin B1 0.088mg 7%
Iron 0mg 0.49mg 6%
Vitamin B2 0mg 0.079mg 6%
Vitamin E 0.81mg 5%
Zinc 0mg 0.58mg 5%
Vitamin B5 0mg 0.18mg 4%
Copper 0mg 0.036mg 4%
Sodium 0mg 78mg 3%
Folate 0µg 8µg 2%
Manganese 0mg 0.02mg 1%
Calcium 0mg 14mg 1%
Vitamin C 0mg 1mg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.256mg 0%
Threonine 1.001mg 0%
Isoleucine 1.052mg 0%
Leucine 1.856mg 0%
Lysine 2.097mg 0%
Methionine 0.676mg 0%
Phenylalanine 0.891mg 0%
Valine 1.176mg 0%
Histidine 0.672mg 0%
Omega-3 - EPA 6.898g 0.004g N/A
Omega-3 - DHA 10.968g 0.154g N/A
Omega-3 - DPA 0.935g 0.013g 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
Cod
Cod
3
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +11527.9%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +37570.2%
Contains more Poly. FatPolyunsaturated fat +7619.5%
Contains less Sat. FatSaturated fat -99.3%

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.