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  6. Cod liver oil vs. Herring

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

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How are Cod liver oil and Herring different?

  • Cod liver oil is higher in Vitamin A RAE, and Vitamin D, however, Herring is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B6, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3329% higher.
  • Cod liver oil contains 47 times more Vitamin D than Herring. While Cod liver oil contains 10000IU of Vitamin D, Herring contains only 214IU.
  • Herring has less Saturated Fat.

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

Infographic

Cod liver oil vs Herring 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
Herring
Herring
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%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
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
Herring
Herring
Contains more Vitamin A +83233.3%
Contains more Vitamin D +4529.6%
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%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Contains more Vitamin A +83233.3%
Contains more Vitamin D +4529.6%
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
Herring
Herring
Contains more Fats +762.8%
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
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more Fats +762.8%
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
Herring
Herring
Contains more Monounsaturated Fat +875.2%
Contains more Polyunsaturated fat +724.2%
Contains less Saturated Fat -88.4%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains more Monounsaturated Fat +875.2%
Contains more Polyunsaturated fat +724.2%
Contains less Saturated Fat -88.4%

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Herring Opinion
Protein 0g 23.03g Herring
Fats 100g 11.59g Cod liver oil
Calories 902kcal 203kcal Cod liver oil
Calcium 0mg 74mg Herring
Iron 0mg 1.41mg Herring
Magnesium 0mg 41mg Herring
Phosphorus 0mg 303mg Herring
Potassium 0mg 419mg Herring
Sodium 0mg 115mg Cod liver oil
Zinc 0mg 1.27mg Herring
Copper 0mg 0.118mg Herring
Manganese 0mg 0.04mg Herring
Selenium 0µg 46.8µg Herring
Vitamin A 100000IU 120IU Cod liver oil
Vitamin A RAE 30000µg 36µg Cod liver oil
Vitamin E 1.37mg Herring
Vitamin D 10000IU 214IU Cod liver oil
Vitamin D 250µg 5.4µg Cod liver oil
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.112mg Herring
Vitamin B2 0mg 0.299mg Herring
Vitamin B3 0mg 4.124mg Herring
Vitamin B5 0mg 0.74mg Herring
Vitamin B6 0mg 0.348mg Herring
Folate 0µg 12µg Herring
Vitamin B12 0µg 13.14µg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg Herring
Threonine 1.01mg Herring
Isoleucine 1.061mg Herring
Leucine 1.872mg Herring
Lysine 2.115mg Herring
Methionine 0.682mg Herring
Phenylalanine 0.899mg Herring
Valine 1.187mg Herring
Histidine 0.678mg Herring
Cholesterol 570mg 77mg Herring
Saturated Fat 22.608g 2.615g Herring
Omega-3 - DHA 10.968g 1.105g Cod liver oil
Omega-3 - EPA 6.898g 0.909g Cod liver oil
Omega-3 - DPA 0.935g 0.071g Cod liver oil
Monounsaturated Fat 46.711g 4.79g Cod liver oil
Polyunsaturated fat 22.541g 2.735g Cod liver oil

Which food is preferable for your diet?

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

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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
179%
Herring
Minerals Daily Need Coverage Score
0%
Cod liver oil
62%
Herring

Comparison summary

Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 493mg)
Which food is lower in Saturated Fat?
Herring
Herring is lower in Saturated Fat (difference - 19.993g)
Which food is cheaper?
Herring
Herring is cheaper (difference - $5)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
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 - 115mg)
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.