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

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The main differences between cod liver oil and mussels

  • Cod liver oil is richer in vitamin A, yet mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, and zinc.
  • Daily need coverage for vitamin A for cod liver oil is 1994% higher.
  • Cod liver oil contains 27 times more saturated fat than mussels. Cod liver oil contains 22.608g of saturated fat, while mussels contains 0.85g.
  • Cod liver oil has a lower glycemic index than mussels.

Food types used in this article are Fish oil, cod liver and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Cod liver oil vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin AVitamin A +32867%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
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 E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cod liver oil Mussels DV% diff.
Vitamin A 30000µg 91µg 3323%
Vitamin D 10000IU 1250%
Vitamin D 250µg 1250%
Vitamin B12 0µg 24µg 1000%
Manganese 0mg 6.8mg 296%
Cholesterol 570mg 56mg 171%
Selenium 0µg 89.6µg 163%
Fats 100g 4.48g 147%
Polyunsaturated fat 22.541g 1.212g 142%
Monounsaturated fat 46.711g 1.014g 114%
Saturated fat 22.608g 0.85g 99%
Iron 0mg 6.72mg 84%
Protein 0g 23.8g 48%
Phosphorus 0mg 285mg 41%
Calories 902kcal 172kcal 37%
Vitamin B2 0mg 0.42mg 32%
Vitamin B1 0.3mg 25%
Zinc 0mg 2.67mg 24%
Vitamin B5 0mg 0.95mg 19%
Folate 0µg 76µg 19%
Vitamin B3 0mg 3mg 19%
Copper 0mg 0.149mg 17%
Sodium 0mg 369mg 16%
Vitamin C 0mg 13.6mg 15%
Magnesium 0mg 37mg 9%
Vitamin B6 0mg 0.1mg 8%
Potassium 0mg 268mg 8%
Calcium 0mg 33mg 3%
Carbs 0g 7.39g 2%
Net carbs 0g 7.39g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 6.898g 0.276g N/A
Omega-3 - DHA 10.968g 0.506g N/A
Omega-3 - DPA 0.935g 0.044g N/A

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% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +2132.1%
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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +4506.6%
Contains more Poly. FatPolyunsaturated fat +1759.8%
Contains less Sat. FatSaturated fat -96.2%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.