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  6. Cod liver oil vs. Cod

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

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The main differences between Cod liver oil and Cod

  • Cod liver oil is richer in Vitamin A RAE, and Vitamin D, yet Cod is richer in Vitamin B5, Selenium, Vitamin B12, Phosphorus, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3332% higher.
  • Cod liver oil contains 278 times more Vitamin D than Cod. Cod liver oil contains 10000IU of Vitamin D, while Cod contains 36IU.
  • Cod contains less Saturated Fat.

Food types used in this article are Fish oil, cod liver and Fish, cod, Atlantic, raw.

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.
Cod liver oil
Cod liver oil
1
:
9
Cod
Cod
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%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
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
:
10
Cod
Cod
Contains more Vitamin A +249900%
Contains more Vitamin D +27677.8%
Contains more Vitamin C +∞%
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%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +249900%
Contains more Vitamin D +27677.8%
Contains more Vitamin C +∞%
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
:
3
Cod
Cod
Contains more Fats +14825.4%
Contains more Protein +∞%
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
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Fats +14825.4%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +49592.6%
Contains more Polyunsaturated fat +9658%
Contains less Saturated Fat -99.4%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +49592.6%
Contains more Polyunsaturated fat +9658%
Contains less Saturated Fat -99.4%

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 Cod
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Cod Opinion
Protein 0g 17.81g Cod
Fats 100g 0.67g Cod liver oil
Calories 902kcal 82kcal Cod liver oil
Calcium 0mg 16mg Cod
Iron 0mg 0.38mg Cod
Magnesium 0mg 32mg Cod
Phosphorus 0mg 203mg Cod
Potassium 0mg 413mg Cod
Sodium 0mg 54mg Cod liver oil
Zinc 0mg 0.45mg Cod
Copper 0mg 0.028mg Cod
Manganese 0mg 0.015mg Cod
Selenium 0µg 33.1µg Cod
Vitamin A 100000IU 40IU Cod liver oil
Vitamin A RAE 30000µg 12µg Cod liver oil
Vitamin E 0.64mg Cod
Vitamin D 10000IU 36IU Cod liver oil
Vitamin D 250µg 0.9µg Cod liver oil
Vitamin C 0mg 1mg Cod
Vitamin B1 0.076mg Cod
Vitamin B2 0mg 0.065mg Cod
Vitamin B3 0mg 2.063mg Cod
Vitamin B5 0mg 153mg Cod
Vitamin B6 0mg 0.245mg Cod
Folate 0µg 7µg Cod
Vitamin B12 0µg 0.91µg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 570mg 43mg Cod
Saturated Fat 22.608g 0.131g Cod
Omega-3 - DHA 10.968g 0.12g Cod liver oil
Omega-3 - EPA 6.898g 0.064g Cod liver oil
Omega-3 - DPA 0.935g 0.01g Cod liver oil
Monounsaturated Fat 46.711g 0.094g Cod liver oil
Polyunsaturated fat 22.541g 0.231g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
790%
Cod
Minerals Daily Need Coverage Score
0%
Cod liver oil
38%
Cod

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 527mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 22.477g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $3.7)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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/171955/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.