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

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How are cod liver oil and pompano different?

  • Cod liver oil has more vitamin A; however, pompano is richer in selenium, vitamin B12, phosphorus, vitamin B3, potassium, vitamin B6, and vitamin B5.
  • Cod liver oil covers your daily need for vitamin A, 3329% more than pompano.
  • Cod liver oil has 9 times more cholesterol than pompano. Cod liver oil has 570mg of cholesterol, while pompano has 64mg.

Fish oil, cod liver and Fish, pompano, florida, cooked, dry heat types were used in this article.

Infographic

Cod liver oil vs Pompano 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% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
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% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin AVitamin A +83233.3%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more FatsFats +723.7%
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
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains more Mono. FatMonounsaturated fat +1309.1%
Contains more Poly. FatPolyunsaturated fat +1446%
Contains less Sat. FatSaturated fat -80.1%

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 Pompano
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 Pompano DV% diff.
Vitamin A 30000µg 36µg 3329%
Vitamin D 250µg 1250%
Vitamin D 10000IU 1250%
Cholesterol 570mg 64mg 169%
Polyunsaturated fat 22.541g 1.458g 141%
Fats 100g 12.14g 135%
Monounsaturated fat 46.711g 3.315g 108%
Selenium 0µg 46.8µg 85%
Saturated fat 22.608g 4.499g 82%
Vitamin B1 0.68mg 57%
Vitamin B12 0µg 1.2µg 50%
Phosphorus 0mg 341mg 49%
Protein 0g 23.69g 47%
Calories 902kcal 211kcal 35%
Vitamin B3 0mg 3.8mg 24%
Potassium 0mg 636mg 19%
Vitamin B6 0mg 0.23mg 18%
Vitamin B5 0mg 0.87mg 17%
Vitamin B2 0mg 0.15mg 12%
Copper 0mg 0.078mg 9%
Iron 0mg 0.67mg 8%
Magnesium 0mg 31mg 7%
Zinc 0mg 0.69mg 6%
Folate 0µg 17µg 4%
Calcium 0mg 43mg 4%
Sodium 0mg 76mg 3%
Manganese 0mg 0.025mg 1%
Tryptophan 0.265mg 0%
Threonine 1.038mg 0%
Isoleucine 1.092mg 0%
Leucine 1.925mg 0%
Lysine 2.175mg 0%
Methionine 0.701mg 0%
Phenylalanine 0.925mg 0%
Valine 1.22mg 0%
Histidine 0.697mg 0%
Omega-3 - EPA 6.898g 0.224g N/A
Omega-3 - DHA 10.968g 0.504g N/A
Omega-3 - DPA 0.935g 0.259g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Pompano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
1058%
Cod liver oil
43%
Pompano
Minerals Daily Need Coverage Score
0%
Cod liver oil
58%
Pompano

Comparison summary

Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 506mg)
Which food is lower in Saturated fat?
Pompano
Pompano is lower in Saturated fat (difference - 18.109g)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $5)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 76mg)
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. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.