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

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Significant differences between Cod liver oil and Perch

  • Cod liver oil has more Vitamin A RAE, however, Perch is richer in Vitamin B12, Manganese, Phosphorus, Selenium, Copper, Vitamin B5, and Iron.
  • Cod liver oil covers your daily Vitamin A RAE needs 3332% more than Perch.
  • Perch has 95 times less Saturated Fat than Cod liver oil. Cod liver oil has 22.608g of Saturated Fat, while Perch has 0.237g.

Specific food types used in this comparison are Fish oil, cod liver and Fish, perch, mixed species, cooked, dry heat.

Infographic

Cod liver oil vs Perch 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.
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 +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
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 +∞%
Contains more Selenium +∞%

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.
:
8
Perch
Contains more Vitamin A +312400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Contains more Vitamin A +312400%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +8374.6%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more Fats +8374.6%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +23854.4%
Contains more Polyunsaturated fat +4675.6%
Contains less Saturated Fat -99%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +23854.4%
Contains more Polyunsaturated fat +4675.6%
Contains less Saturated Fat -99%

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 Perch
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 Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Perch Opinion
Protein 0g 24.86g Perch
Fats 100g 1.18g Cod liver oil
Calories 902kcal 117kcal Cod liver oil
Calcium 0mg 102mg Perch
Iron 0mg 1.16mg Perch
Magnesium 0mg 38mg Perch
Phosphorus 0mg 257mg Perch
Potassium 0mg 344mg Perch
Sodium 0mg 79mg Cod liver oil
Zinc 0mg 1.43mg Perch
Copper 0mg 0.192mg Perch
Manganese 0mg 0.9mg Perch
Selenium 0µg 16.1µg Perch
Vitamin A 100000IU 32IU Cod liver oil
Vitamin A RAE 30000µg 10µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.08mg Perch
Vitamin B2 0mg 0.12mg Perch
Vitamin B3 0mg 1.9mg Perch
Vitamin B5 0mg 0.87mg Perch
Vitamin B6 0mg 0.14mg Perch
Folate 0µg 6µg Perch
Vitamin B12 0µg 2.2µg Perch
Tryptophan 0.278mg Perch
Threonine 1.09mg Perch
Isoleucine 1.145mg Perch
Leucine 2.02mg Perch
Lysine 2.283mg Perch
Methionine 0.736mg Perch
Phenylalanine 0.97mg Perch
Valine 1.281mg Perch
Histidine 0.732mg Perch
Cholesterol 570mg 115mg Perch
Saturated Fat 22.608g 0.237g Perch
Omega-3 - DHA 10.968g 0.223g Cod liver oil
Omega-3 - EPA 6.898g 0.101g Cod liver oil
Omega-3 - DPA 0.935g 0.036g Cod liver oil
Monounsaturated Fat 46.711g 0.195g Cod liver oil
Polyunsaturated fat 22.541g 0.472g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Perch
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
1038%
Cod liver oil
35%
Perch
Minerals Daily Need Coverage Score
0%
Cod liver oil
56%
Perch

Comparison summary

Which food is lower in Cholesterol?
Perch
Perch is lower in Cholesterol (difference - 455mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 22.371g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $5)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is richer in vitamins?
Perch
Perch is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 79mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.