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  6. Cod liver oil vs. Pacific saury raw

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

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Differences between cod liver oil and pacific saury raw

  • Cod liver oil has more vitamin A and vitamin D, while pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin B5, vitamin B3, and manganese.
  • Cod liver oil's daily need coverage for vitamin A is 1999% higher.
  • Pacific saury raw contains 192 times less saturated fat than cod liver oil. Cod liver oil contains 22.608g of saturated fat, while pacific saury raw contains 0.118g.

The food types used in this comparison are Fish oil, cod liver and Fish, pike, northern, raw.

Infographic

Cod liver oil vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +142757.1%
Contains more Vitamin DVitamin D +9900%
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 +∞%

All nutrients comparison - raw data values

Nutrient Cod liver oil Pacific saury raw DV% diff.
Vitamin A 30000µg 21µg 3331%
Vitamin D 10000IU 99IU 1238%
Vitamin D 250µg 2.5µg 1238%
Cholesterol 570mg 39mg 177%
Fats 100g 0.69g 153%
Polyunsaturated fat 22.541g 0.202g 149%
Monounsaturated fat 46.711g 0.157g 116%
Saturated fat 22.608g 0.118g 102%
Vitamin B12 0µg 2µg 83%
Calories 902kcal 88kcal 41%
Protein 0g 19.26g 39%
Phosphorus 0mg 220mg 31%
Selenium 0µg 12.6µg 23%
Vitamin B5 0mg 0.75mg 15%
Vitamin B3 0mg 2.3mg 14%
Choline 65mg 12%
Manganese 0mg 0.24mg 10%
Vitamin B6 0mg 0.117mg 9%
Potassium 0mg 259mg 8%
Magnesium 0mg 31mg 7%
Iron 0mg 0.55mg 7%
Zinc 0mg 0.67mg 6%
Copper 0mg 0.051mg 6%
Calcium 0mg 57mg 6%
Vitamin B1 0.058mg 5%
Vitamin B2 0mg 0.063mg 5%
Vitamin C 0mg 3.8mg 4%
Folate 0µg 15µg 4%
Sodium 0mg 39mg 2%
Vitamin E 0.2mg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 6.898g 0.033g N/A
Omega-3 - DHA 10.968g 0.074g N/A
Omega-3 - DPA 0.935g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +14392.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +29652.2%
Contains more Poly. FatPolyunsaturated fat +11058.9%
Contains less Sat. FatSaturated fat -99.5%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.