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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 RAE, Vitamin D, Iron, and Monounsaturated Fat.
  • Cod liver oil's daily need coverage for Vitamin A RAE 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
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" chart 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 Potassium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 0% 0% 1% 1% 0% 0%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
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 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% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.