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  6. Cod liver oil vs. Refried beans

Cod liver oil vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between Cod liver oil and Refried beans

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Refried beans has more Iron, Fiber, Copper, Phosphorus, and Manganese.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% more.
  • Refried beans are lower in Cholesterol.

The food varieties used in the comparison are Fish oil, cod liver and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Cod liver oil vs Refried beans 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.
Cod liver oil
Cod liver oil
1
:
9
Refried beans
Refried beans
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 +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
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.
Cod liver oil
Cod liver oil
2
:
9
Refried beans
Refried beans
Contains more Vitamin A +∞%
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 +∞%
Cod liver oil
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%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
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
Cod liver oil
Cod liver oil
1
:
4
Refried beans
Refried beans
Contains more Fats +4875.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Fats +4875.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +7672.2%
Contains more Polyunsaturated fat +4051.2%
Contains less Saturated Fat -97.2%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +7672.2%
Contains more Polyunsaturated fat +4051.2%
Contains less Saturated Fat -97.2%

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 Refried beans
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 Refried beans Opinion
Net carbs 0g 9.85g Refried beans
Protein 0g 4.98g Refried beans
Fats 100g 2.01g Cod liver oil
Carbs 0g 13.55g Refried beans
Calories 902kcal 90kcal Cod liver oil
Starch 7.43g Refried beans
Sugar 0.54g Cod liver oil
Fiber 0g 3.7g Refried beans
Calcium 0mg 29mg Refried beans
Iron 0mg 1.44mg Refried beans
Magnesium 0mg 35mg Refried beans
Phosphorus 0mg 92mg Refried beans
Potassium 0mg 319mg Refried beans
Sodium 0mg 370mg Cod liver oil
Zinc 0mg 0.58mg Refried beans
Copper 0mg 0.129mg Refried beans
Manganese 0mg 0.289mg Refried beans
Selenium 0µg 5.8µg Refried beans
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A RAE 30000µg 0µg Cod liver oil
Vitamin E 0.09mg Refried beans
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.076mg Refried beans
Vitamin B2 0mg 0.079mg Refried beans
Vitamin B3 0mg 0.367mg Refried beans
Vitamin B5 0mg 0.189mg Refried beans
Vitamin B6 0mg 0.103mg Refried beans
Folate 0µg 11µg Refried beans
Vitamin K 2.1µg Refried beans
Tryptophan 0.065mg Refried beans
Threonine 0.231mg Refried beans
Isoleucine 0.242mg Refried beans
Leucine 0.438mg Refried beans
Lysine 0.377mg Refried beans
Methionine 0.083mg Refried beans
Phenylalanine 0.297mg Refried beans
Valine 0.287mg Refried beans
Histidine 153mg Refried beans
Cholesterol 570mg 0mg Refried beans
Trans Fat 0.016g Cod liver oil
Saturated Fat 22.608g 0.631g Refried beans
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 0.601g Cod liver oil
Polyunsaturated fat 22.541g 0.543g Cod liver oil
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Refried beans
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
10%
Refried beans
Minerals Daily Need Coverage Score
0%
Cod liver oil
33%
Refried beans

Comparison summary

Which food is lower in Cholesterol?
Refried beans
Refried beans is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 21.977g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $5)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food is richer in vitamins?
Refried beans
Refried beans is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 370mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 38)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.