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  6. Cod liver oil vs. Oat

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

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What are the differences between Cod liver oil and Oat?

  • Cod liver oil is higher in Vitamin A RAE, and Vitamin D, however, Oat is richer in Manganese, Phosphorus, Copper, Iron, Fiber, and Magnesium.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% more.
  • Oat has less Cholesterol.

We used Fish oil, cod liver and Oats types in this article.

Infographic

Cod liver oil vs Oat 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
2
:
8
Oat
Oat
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 +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
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 +∞%

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
:
6
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
4
Oat
Oat
Contains more Fats +1349.3%
Contains more Protein +∞%
Contains more Carbs +∞%
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
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Fats +1349.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Oat
Oat
Contains more Monounsaturated Fat +2044.7%
Contains more Polyunsaturated fat +789.2%
Contains less Saturated Fat -94.6%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +2044.7%
Contains more Polyunsaturated fat +789.2%
Contains less Saturated Fat -94.6%

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Oat Opinion
Net carbs 0g 55.67g Oat
Protein 0g 16.89g Oat
Fats 100g 6.9g Cod liver oil
Carbs 0g 66.27g Oat
Calories 902kcal 389kcal Cod liver oil
Fiber 0g 10.6g Oat
Calcium 0mg 54mg Oat
Iron 0mg 4.72mg Oat
Magnesium 0mg 177mg Oat
Phosphorus 0mg 523mg Oat
Potassium 0mg 429mg Oat
Sodium 0mg 2mg Cod liver oil
Zinc 0mg 3.97mg Oat
Copper 0mg 0.626mg Oat
Manganese 0mg 4.916mg Oat
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A RAE 30000µg 0µg Cod liver oil
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin B1 0.763mg Oat
Vitamin B2 0mg 0.139mg Oat
Vitamin B3 0mg 0.961mg Oat
Vitamin B5 0mg 1.349mg Oat
Vitamin B6 0mg 0.119mg Oat
Folate 0µg 56µg Oat
Tryptophan 0.234mg Oat
Threonine 0.575mg Oat
Isoleucine 0.694mg Oat
Leucine 1.284mg Oat
Lysine 0.701mg Oat
Methionine 0.312mg Oat
Phenylalanine 0.895mg Oat
Valine 0.937mg Oat
Histidine 0.405mg Oat
Cholesterol 570mg 0mg Oat
Saturated Fat 22.608g 1.217g Oat
Omega-3 - DHA 10.968g Cod liver oil
Omega-3 - EPA 6.898g Cod liver oil
Omega-3 - DPA 0.935g Cod liver oil
Monounsaturated Fat 46.711g 2.178g Cod liver oil
Polyunsaturated fat 22.541g 2.535g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1125%
Cod liver oil
33%
Oat
Minerals Daily Need Coverage Score
0%
Cod liver oil
154%
Oat

Comparison summary

Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 21.391g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $4.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 59)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.