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

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Important differences between Cod liver oil and Pumpkin

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Pumpkin has more Copper, Iron, Potassium, Vitamin B2, and Vitamin C.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3301% more.
  • Pumpkin is lower in Cholesterol.

The food varieties used in the comparison are Fish oil, cod liver and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Cod liver oil vs Pumpkin 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 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
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.
:
Contains more Vitamin A +1637.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +1637.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
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
Contains more Fats +142757.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Fats +142757.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +518911.1%
Contains more Polyunsaturated fat +563425%
Contains less Saturated Fat -99.8%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +518911.1%
Contains more Polyunsaturated fat +563425%
Contains less Saturated Fat -99.8%

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Pumpkin Opinion
Net carbs 0g 3.8g Pumpkin
Protein 0g 0.72g Pumpkin
Fats 100g 0.07g Cod liver oil
Carbs 0g 4.9g Pumpkin
Calories 902kcal 20kcal Cod liver oil
Sugar 2.08g Cod liver oil
Fiber 0g 1.1g Pumpkin
Calcium 0mg 15mg Pumpkin
Iron 0mg 0.57mg Pumpkin
Magnesium 0mg 9mg Pumpkin
Phosphorus 0mg 30mg Pumpkin
Potassium 0mg 230mg Pumpkin
Sodium 0mg 1mg Cod liver oil
Zinc 0mg 0.23mg Pumpkin
Copper 0mg 0.091mg Pumpkin
Manganese 0mg 0.089mg Pumpkin
Selenium 0µg 0.2µg Pumpkin
Vitamin A 100000IU 5755IU Cod liver oil
Vitamin A RAE 30000µg 288µg Cod liver oil
Vitamin E 0.8mg Pumpkin
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 4.7mg Pumpkin
Vitamin B1 0.031mg Pumpkin
Vitamin B2 0mg 0.078mg Pumpkin
Vitamin B3 0mg 0.413mg Pumpkin
Vitamin B5 0mg 0.201mg Pumpkin
Vitamin B6 0mg 0.044mg Pumpkin
Folate 0µg 9µg Pumpkin
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Cholesterol 570mg 0mg Pumpkin
Saturated Fat 22.608g 0.037g Pumpkin
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 0.009g Cod liver oil
Polyunsaturated fat 22.541g 0.004g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Pumpkin
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
37%
Pumpkin
Minerals Daily Need Coverage Score
0%
Cod liver oil
11%
Pumpkin

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 22.571g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $4.8)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 52)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.