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  6. Cod liver oil vs. Liver

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

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Significant differences between cod liver oil and liver

  • Cod liver oil has more vitamin A; however, liver is richer in vitamin B12, iron, vitamin B2, selenium, vitamin B5, copper, and zinc.
  • Cod liver oil covers your daily vitamin A needs 1640% more than liver.
  • Liver has 16 times less saturated fat than cod liver oil. Cod liver oil has 22.608g of saturated fat, while liver has 1.41g.

Specific food types used in this comparison are Fish oil, cod liver and Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Cod liver oil vs Liver 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%
Liver
Liver
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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%
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin AVitamin A +455%
Contains more Vitamin DVitamin D +∞%
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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cod liver oil Liver DV% diff.
Vitamin A 30000µg 5405µg 2733%
Vitamin D 250µg 1250%
Vitamin D 10000IU 1250%
Vitamin B12 0µg 18.67µg 778%
Iron 0mg 17.92mg 224%
Vitamin B2 0mg 2.196mg 169%
Fats 100g 4.4g 147%
Polyunsaturated fat 22.541g 1.05g 143%
Selenium 0µg 67.5µg 123%
Monounsaturated fat 46.711g 0.63g 115%
Saturated fat 22.608g 1.41g 96%
Vitamin B5 0mg 4.774mg 95%
Cholesterol 570mg 355mg 72%
Copper 0mg 0.634mg 70%
Zinc 0mg 6.72mg 61%
Vitamin B3 0mg 8.435mg 53%
Protein 0g 26.02g 52%
Vitamin B6 0mg 0.57mg 44%
Folate 0µg 163µg 41%
Calories 902kcal 165kcal 37%
Phosphorus 0mg 241mg 34%
Vitamin C 0mg 23.6mg 26%
Vitamin B1 0.258mg 22%
Manganese 0mg 0.3mg 13%
Potassium 0mg 150mg 4%
Magnesium 0mg 14mg 3%
Sodium 0mg 49mg 2%
Calcium 0mg 10mg 1%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0.03g N/A
Omega-3 - DPA 0.935g 0.04g 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
Liver
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +2172.7%
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
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +7314.4%
Contains more Poly. FatPolyunsaturated fat +2046.8%
Contains less Sat. FatSaturated fat -93.8%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.