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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 and vitamin D; however, refried beans have more iron, fiber, copper, phosphorus, and manganese.
  • Cod liver oil's daily need coverage for vitamin A is 2000% more.
  • Refried beans are lower in cholesterol.
  • Refried beans have a higher glycemic index than cod liver oil.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
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 FolateFolate +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cod liver oil Refried beans DV% diff.
Vitamin A 30000µg 0µg 3333%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Cholesterol 570mg 0mg 190%
Fats 100g 2.01g 151%
Polyunsaturated fat 22.541g 0.543g 147%
Monounsaturated fat 46.711g 0.601g 115%
Saturated fat 22.608g 0.631g 100%
Calories 902kcal 90kcal 41%
Histidine 153mg 22%
Iron 0mg 1.44mg 18%
Sodium 0mg 370mg 16%
Fiber 0g 3.7g 15%
Copper 0mg 0.129mg 14%
Phosphorus 0mg 92mg 13%
Manganese 0mg 0.289mg 13%
Selenium 0µg 5.8µg 11%
Protein 0g 4.98g 10%
Potassium 0mg 319mg 9%
Vitamin B6 0mg 0.103mg 8%
Magnesium 0mg 35mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B1 0.076mg 6%
Vitamin B2 0mg 0.079mg 6%
Zinc 0mg 0.58mg 5%
Carbs 0g 13.55g 5%
Choline 21.2mg 4%
Vitamin B5 0mg 0.189mg 4%
Starch 7.43g 3%
Calcium 0mg 29mg 3%
Folate 0µg 11µg 3%
Vitamin B3 0mg 0.367mg 2%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Net carbs 0g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.935g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
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 FatsFats +4875.1%
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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +7672.2%
Contains more Poly. FatPolyunsaturated fat +4051.2%
Contains less Sat. FatSaturated fat -97.2%

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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. 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.