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  6. Cod liver oil vs. Bran raw

Cod liver oil vs. Bran raw — In-Depth Nutrition Comparison

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Important differences between cod liver oil and bran raw

  • Cod liver oil has more vitamin A and vitamin D; however, bran raw has more manganese, phosphorus, selenium, iron, fiber, and magnesium.
  • Cod liver oil's daily need coverage for vitamin A is 2000% more.
  • Bran raw is lower in cholesterol.
  • Bran raw has a higher glycemic index than cod liver oil.

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

Infographic

Cod liver oil vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cod liver oil Bran raw DV% diff.
Vitamin A 30000µg 0µg 3333%
Vitamin D 10000IU 0IU 1250%
Vitamin D 250µg 0µg 1250%
Manganese 0mg 5.63mg 245%
Cholesterol 570mg 0mg 190%
Fats 100g 7.03g 143%
Polyunsaturated fat 22.541g 2.766g 132%
Monounsaturated fat 46.711g 2.376g 111%
Phosphorus 0mg 734mg 105%
Vitamin B1 1.17mg 98%
Saturated fat 22.608g 1.328g 97%
Selenium 0µg 45.2µg 82%
Iron 0mg 5.41mg 68%
Fiber 0g 15.4g 62%
Magnesium 0mg 235mg 56%
Copper 0mg 0.403mg 45%
Protein 0g 17.3g 35%
Calories 902kcal 246kcal 33%
Vitamin B5 0mg 1.494mg 30%
Zinc 0mg 3.11mg 28%
Carbs 0g 66.22g 22%
Potassium 0mg 566mg 17%
Vitamin B2 0mg 0.22mg 17%
Folate 0µg 52µg 13%
Vitamin B6 0mg 0.165mg 13%
Vitamin E 1.01mg 7%
Vitamin B3 0mg 0.934mg 6%
Choline 32.2mg 6%
Calcium 0mg 58mg 6%
Vitamin K 3.2µg 3%
Net carbs 0g 50.82g N/A
Sugar 1.45g N/A
Sodium 0mg 4mg 0%
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more FatsFats +1322.5%
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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +1866%
Contains more Poly. FatPolyunsaturated fat +714.9%
Contains less Sat. FatSaturated fat -94.1%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.