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Cod liver oil vs. Monterey Jack — In-Depth Nutrition Comparison

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The main differences between cod liver oil and monterey Jack

  • Cod liver oil is richer in vitamin A and vitamin D, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Daily need coverage for vitamin A for cod liver oil is 1985% higher.
  • Cod liver oil contains 455 times more vitamin D than monterey Jack. Cod liver oil contains 10000IU of vitamin D, while monterey Jack contains 22IU.
  • Monterey Jack contains less cholesterol.
  • Cod liver oil has a lower glycemic index than monterey Jack.

Food types used in this article are Fish oil, cod liver and Cheese, monterey.

Infographic

Cod liver oil vs Monterey Jack 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin AVitamin A +15051.5%
Contains more Vitamin DVitamin D +41566.7%
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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more FatsFats +230.3%
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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains more Mono. FatMonounsaturated fat +433.8%
Contains more Poly. FatPolyunsaturated fat +2407.3%
Contains less Sat. FatSaturated fat -15.7%

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 Monterey Jack
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 Monterey Jack DV% diff.
Vitamin A 30000µg 198µg 3311%
Vitamin D 10000IU 22IU 1247%
Vitamin D 250µg 0.6µg 1247%
Cholesterol 570mg 89mg 160%
Polyunsaturated fat 22.541g 0.899g 144%
Fats 100g 30.28g 107%
Monounsaturated fat 46.711g 8.751g 95%
Calcium 0mg 746mg 75%
Phosphorus 0mg 444mg 63%
Protein 0g 24.48g 49%
Vitamin B12 0µg 0.83µg 35%
Vitamin B2 0mg 0.39mg 30%
Zinc 0mg 3mg 27%
Selenium 0µg 14.5µg 26%
Calories 902kcal 373kcal 26%
Sodium 0mg 600mg 26%
Saturated fat 22.608g 19.066g 16%
Iron 0mg 0.72mg 9%
Vitamin B6 0mg 0.079mg 6%
Magnesium 0mg 27mg 6%
Folate 0µg 18µg 5%
Copper 0mg 0.032mg 4%
Vitamin B5 0mg 0.21mg 4%
Choline 15.4mg 3%
Vitamin E 0.26mg 2%
Potassium 0mg 81mg 2%
Vitamin K 2.5µg 2%
Vitamin B1 0.015mg 1%
Vitamin B3 0mg 0.093mg 1%
Net carbs 0g 0.68g N/A
Carbs 0g 0.68g 0%
Sugar 0.5g N/A
Manganese 0mg 0.011mg 0%
Tryptophan 0.315mg 0%
Threonine 0.871mg 0%
Isoleucine 1.519mg 0%
Leucine 2.344mg 0%
Lysine 2.037mg 0%
Methionine 0.641mg 0%
Phenylalanine 1.289mg 0%
Valine 1.635mg 0%
Histidine 0.859mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - DPA 0.935g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Monterey Jack
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
1058%
Cod liver oil
26%
Monterey Jack
Minerals Daily Need Coverage Score
0%
Cod liver oil
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Monterey Jack
Monterey Jack is lower in Cholesterol (difference - 481mg)
Which food is lower in Saturated fat?
Monterey Jack
Monterey Jack is lower in Saturated fat (difference - 3.542g)
Which food is cheaper?
Monterey Jack
Monterey Jack is cheaper (difference - $1)
Which food is richer in minerals?
Monterey Jack
Monterey Jack is relatively richer in minerals
Which food is richer in vitamins?
Monterey Jack
Monterey Jack is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 600mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.