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

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Differences between Cod liver oil and Milk

  • Cod liver oil has more Vitamin A, and Vitamin D, while Milk has more Vitamin B12, Vitamin B2, Phosphorus, Calcium, Vitamin B5, and Selenium.
  • Cod liver oil's daily need coverage for Vitamin A is 3327% higher.
  • Milk contains 208 times less Vitamin D than Cod liver oil. Cod liver oil contains 10000IU of Vitamin D, while Milk contains 48IU.
  • The amount of Cholesterol in Milk is lower.

The food types used in this comparison are Fish oil, cod liver and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Cod liver oil vs Milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Milk
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Milk
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin AVitamin A +50920.4%
Contains more Vitamin DVitamin D +20733.3%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more FatsFats +10209.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated Fat: Sat. Fat 22.608 g
Monounsaturated Fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated Fat +16763.2%
Contains more Poly. FatPolyunsaturated fat +64302.9%
Contains less Sat. FatSaturated Fat -97.2%

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 Milk
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 ok

All nutrients comparison - raw data values

Nutrient Cod liver oil Milk Opinion
Calories 902kcal 42kcal Cod liver oil
Protein 0g 3.37g Milk
Fats 100g 0.97g Cod liver oil
Net carbs 0g 4.99g Milk
Carbs 0g 4.99g Milk
Cholesterol 570mg 5mg Milk
Vitamin D 10000IU 48IU Cod liver oil
Magnesium 0mg 11mg Milk
Calcium 0mg 125mg Milk
Potassium 0mg 150mg Milk
Iron 0mg 0.03mg Milk
Sugar 5.2g Cod liver oil
Copper 0mg 0.01mg Milk
Zinc 0mg 0.42mg Milk
Phosphorus 0mg 95mg Milk
Sodium 0mg 44mg Cod liver oil
Vitamin A 100000IU 196IU Cod liver oil
Vitamin A 30000µg 58µg Cod liver oil
Vitamin E 0.01mg Milk
Vitamin D 250µg 1.2µg Cod liver oil
Manganese 0mg 0.003mg Milk
Selenium 0µg 3.3µg Milk
Vitamin B1 0.02mg Milk
Vitamin B2 0mg 0.185mg Milk
Vitamin B3 0mg 0.093mg Milk
Vitamin B5 0mg 0.361mg Milk
Vitamin B6 0mg 0.037mg Milk
Vitamin B12 0µg 0.47µg Milk
Vitamin K 0.1µg Milk
Folate 0µg 5µg Milk
Choline 17.7mg Milk
Saturated Fat 22.608g 0.633g Milk
Monounsaturated Fat 46.711g 0.277g Cod liver oil
Polyunsaturated fat 22.541g 0.035g Cod liver oil
Tryptophan 0.043mg Milk
Threonine 0.143mg Milk
Isoleucine 0.174mg Milk
Leucine 0.319mg Milk
Lysine 0.282mg Milk
Methionine 0.088mg Milk
Phenylalanine 0.174mg Milk
Valine 0.22mg Milk
Histidine 0.101mg Milk
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - ALA 0.004g Milk
Omega-3 - DPA 0.935g 0g Cod liver oil
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Milk
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1038%
Cod liver oil
15%
Milk
Minerals Daily Need Coverage Score
0%
Cod liver oil
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 565mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 21.975g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $4.4)
Which food is richer in minerals?
Milk
Milk is relatively richer in minerals
Which food is richer in vitamins?
Milk
Milk is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 5.2g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 31)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.