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Cod liver oil vs Pumpkin seed - In-Depth Nutrition Comparison

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Important differences between Cod liver oil and Pumpkin seed

  • Cod liver oil has more Vitamin A RAE, however Pumpkin seed has more Vitamin D, Zinc, Copper, Fiber, Magnesium, Iron, and Potassium.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% more.
  • Cod liver oil has 6 times more Saturated Fat than Pumpkin seed. Cod liver oil has 22.608g of Saturated Fat, while Pumpkin seed has 3.67g.

The food varieties used in the comparison are Fish oil, cod liver and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Cod liver oil vs Pumpkin seed 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" chart 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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
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 +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +161190.3%
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 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +161190.3%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod liver oil Pumpkin seed
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 glycemic index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Pumpkin seed Opinion
Net carbs 0g 35.35g Pumpkin seed
Protein 0g 18.55g Pumpkin seed
Fats 100g 19.4g Cod liver oil
Carbs 0g 53.75g Pumpkin seed
Calories 902kcal 446kcal Cod liver oil
Starch g g
Fructose g g
Sugar g g
Fiber 0g 18.4g Pumpkin seed
Calcium 0mg 55mg Pumpkin seed
Iron 0mg 3.31mg Pumpkin seed
Magnesium 0mg 262mg Pumpkin seed
Phosphorus 0mg 92mg Pumpkin seed
Potassium 0mg 919mg Pumpkin seed
Sodium 0mg 18mg Cod liver oil
Zinc 0mg 10.3mg Pumpkin seed
Copper 0mg 0.69mg Pumpkin seed
Vitamin A 100000IU 62IU Cod liver oil
Vitamin E mg mg
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 mg 0.034mg Pumpkin seed
Vitamin B2 0mg 0.052mg Pumpkin seed
Vitamin B3 0mg 0.286mg Pumpkin seed
Vitamin B5 0mg 0.056mg Pumpkin seed
Vitamin B6 0mg 0.037mg Pumpkin seed
Folate 0µg 9µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.326mg Pumpkin seed
Threonine mg 0.683mg Pumpkin seed
Isoleucine mg 0.956mg Pumpkin seed
Leucine mg 1.572mg Pumpkin seed
Lysine mg 1.386mg Pumpkin seed
Methionine mg 0.417mg Pumpkin seed
Phenylalanine mg 0.924mg Pumpkin seed
Valine mg 1.491mg Pumpkin seed
Histidine mg 0.515mg Pumpkin seed
Cholesterol 570mg 0mg Pumpkin seed
Trans Fat g g
Saturated Fat 22.608g 3.67g Pumpkin seed
Monounsaturated Fat 46.711g 6.032g Cod liver oil
Polyunsaturated fat 22.541g 8.844g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1125
Cod liver oil
4
Pumpkin seed
Mineral Summary Score
0
Cod liver oil
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Cod liver oil
111%
Pumpkin seed
Carbohydrates
0%
Cod liver oil
54%
Pumpkin seed
Fats
462%
Cod liver oil
90%
Pumpkin seed

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 18.938g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $2.8)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.