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  6. Cod liver oil vs. Garden cress

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

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Important differences between Cod liver oil and Garden cress

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Garden cress has more Vitamin C, Manganese, Vitamin B2, Folate, Vitamin B6, and Copper.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3295% more.
  • Garden cress is lower in Cholesterol.

The food varieties used in the comparison are Fish oil, cod liver and Cress, garden, raw.

Infographic

Cod liver oil vs Garden cress 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
Garden cress
Garden cress
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%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
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
:
9
Garden cress
Garden cress
Contains more Vitamin A +1345.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin A +1345.7%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
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
Cod liver oil
Cod liver oil
1
:
4
Garden cress
Garden cress
Contains more Fats +14185.7%
Contains more Protein +∞%
Contains more Carbs +∞%
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
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Fats +14185.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +19444.4%
Contains more Polyunsaturated fat +9786.4%
Contains less Saturated Fat -99.9%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +19444.4%
Contains more Polyunsaturated fat +9786.4%
Contains less Saturated Fat -99.9%

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 Garden cress
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok

All nutrients comparison - raw data values

Nutrient Cod liver oil Garden cress Opinion
Net carbs 0g 4.4g Garden cress
Protein 0g 2.6g Garden cress
Fats 100g 0.7g Cod liver oil
Carbs 0g 5.5g Garden cress
Calories 902kcal 32kcal Cod liver oil
Sugar 4.4g Cod liver oil
Fiber 0g 1.1g Garden cress
Calcium 0mg 81mg Garden cress
Iron 0mg 1.3mg Garden cress
Magnesium 0mg 38mg Garden cress
Phosphorus 0mg 76mg Garden cress
Potassium 0mg 606mg Garden cress
Sodium 0mg 14mg Cod liver oil
Zinc 0mg 0.23mg Garden cress
Copper 0mg 0.17mg Garden cress
Manganese 0mg 0.553mg Garden cress
Selenium 0µg 0.9µg Garden cress
Vitamin A 100000IU 6917IU Cod liver oil
Vitamin A RAE 30000µg 346µg Cod liver oil
Vitamin E 0.7mg Garden cress
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.08mg Garden cress
Vitamin B2 0mg 0.26mg Garden cress
Vitamin B3 0mg 1mg Garden cress
Vitamin B5 0mg 0.242mg Garden cress
Vitamin B6 0mg 0.247mg Garden cress
Folate 0µg 80µg Garden cress
Vitamin K 541.9µg Garden cress
Cholesterol 570mg 0mg Garden cress
Saturated Fat 22.608g 0.023g Garden cress
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 0.239g Cod liver oil
Polyunsaturated fat 22.541g 0.228g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Garden cress
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
187%
Garden cress
Minerals Daily Need Coverage Score
0%
Cod liver oil
33%
Garden cress

Comparison summary

Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 22.585g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $5)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 14mg)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.