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Cod liver oil vs Cooking oil - In-Depth Nutrition Comparison

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Important differences between Cod liver oil and Cooking oil

  • Cod liver oil has more Polyunsaturated fat, however Cooking oil has more Vitamin A, Vitamin D, Iron, and Monounsaturated Fat.
  • Cod liver oil's daily need coverage for Vitamin A is 3333% more.
  • Cod liver oil has 2 times more Polyunsaturated fat than Cooking oil. Cod liver oil has 22.541g of Polyunsaturated fat, while Cooking oil has 10.523g.
  • Cooking oil is lower in Saturated Fat.

The food varieties used in the comparison are Fish oil, cod liver and Oil, olive, salad or cooking.

Infographic

Cod liver oil vs Cooking oil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 1% 0% 0% 0% 0% 1%
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1125
Cod liver oil
36
Cooking oil
Mineral Summary Score
0
Cod liver oil
3
Cooking oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Cod liver oil
0%
Cooking oil
Carbohydrates
0%
Cod liver oil
0%
Cooking oil
Fats
462%
Cod liver oil
462%
Cooking oil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod liver oil Cooking oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Cooking oil
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Cooking oil
Cooking oil is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Cooking oil
Cooking oil is lower in Saturated Fat (difference - 8.8g)
Which food is cheaper?
Cooking oil
Cooking oil is cheaper (difference - $3.6)
Which food is richer in minerals?
Cooking oil
Cooking oil is relatively richer in minerals
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 - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Cod liver oil Cooking oil Opinion
Calories 902 884 Cod liver oil
Protein 0 0
Fats 100 100
Vitamin C 0 0
Carbs 0 0
Cholesterol 570 0 Cooking oil
Vitamin D 10000 0 Cod liver oil
Iron 0 0.56 Cooking oil
Calcium 0 1 Cooking oil
Potassium 0 1 Cooking oil
Magnesium 0 0
Sugar 0 Cod liver oil
Fiber 0 0
Copper 0 0
Zinc 0 0
Starch
Phosphorus 0 0
Sodium 0 2 Cod liver oil
Vitamin A 100000 0 Cod liver oil
Vitamin E 14.35 Cooking oil
Vitamin D 250 0 Cod liver oil
Vitamin B1 0 Cooking oil
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 60.2 Cooking oil
Folate 0 0
Trans Fat
Saturated Fat 22.608 13.808 Cooking oil
Monounsaturated Fat 46.711 72.961 Cooking oil
Polyunsaturated fat 22.541 10.523 Cod liver oil
Tryptophan 0 Cooking oil
Threonine 0 Cooking oil
Isoleucine 0 Cooking oil
Leucine 0 Cooking oil
Lysine 0 Cooking oil
Methionine 0 Cooking oil
Phenylalanine 0 Cooking oil
Valine 0 Cooking oil
Histidine 0 Cooking oil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Cooking oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.