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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, however Pumpkin seed has more Vitamin D, Zinc, Copper, Fiber, Magnesium, Iron, and Potassium.
  • Cod liver oil's daily need coverage for Vitamin A 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
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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 Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.