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  6. Cod liver oil vs. Ricotta

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

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A recap on differences between cod liver oil and ricotta

  • Cod liver oil is higher in vitamin A and vitamin D, yet ricotta is higher in selenium, phosphorus, calcium, vitamin B2, vitamin B12, and zinc.
  • Cod liver oil covers your daily vitamin A needs 1991% more than ricotta.
  • Cod liver oil contains 1000 times more vitamin D than ricotta. While cod liver oil contains 10000IU of vitamin D, ricotta contains only 10IU.
  • The amount of cholesterol in ricotta is lower.
  • The glycemic index of cod liver oil is lower.

Food varieties used in this article are Fish oil, cod liver and Cheese, ricotta, whole milk.

Infographic

Cod liver oil vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
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%
Ricotta
Ricotta
10
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin AVitamin A +24900%
Contains more Vitamin DVitamin D +124900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cod liver oil Ricotta DV% diff.
Vitamin A 30000µg 120µg 3320%
Vitamin D 10000IU 10IU 1249%
Vitamin D 250µg 0.2µg 1249%
Cholesterol 570mg 51mg 173%
Polyunsaturated fat 22.541g 0.385g 148%
Fats 100g 12.98g 134%
Monounsaturated fat 46.711g 3.627g 108%
Saturated fat 22.608g 8.295g 65%
Calories 902kcal 174kcal 36%
Selenium 0µg 14.5µg 26%
Phosphorus 0mg 158mg 23%
Protein 0g 11.26g 23%
Calcium 0mg 207mg 21%
Vitamin B2 0mg 0.195mg 15%
Vitamin B12 0µg 0.34µg 14%
Zinc 0mg 1.16mg 11%
Iron 0mg 0.38mg 5%
Vitamin B5 0mg 0.213mg 4%
Sodium 0mg 84mg 4%
Magnesium 0mg 11mg 3%
Folate 0µg 12µg 3%
Vitamin B6 0mg 0.043mg 3%
Choline 17.5mg 3%
Potassium 0mg 105mg 3%
Copper 0mg 0.021mg 2%
Vitamin B3 0mg 0.104mg 1%
Vitamin B1 0.013mg 1%
Vitamin K 1.1µg 1%
Vitamin E 0.11mg 1%
Carbs 0g 3.04g 1%
Net carbs 0g 3.04g N/A
Sugar 0.27g N/A
Manganese 0mg 0.006mg 0%
Tryptophan 0.125mg 0%
Threonine 0.517mg 0%
Isoleucine 0.589mg 0%
Leucine 1.221mg 0%
Lysine 1.338mg 0%
Methionine 0.281mg 0%
Phenylalanine 0.556mg 0%
Valine 0.692mg 0%
Histidine 0.459mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - DPA 0.935g 0g 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more FatsFats +670.4%
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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains more Mono. FatMonounsaturated fat +1187.9%
Contains more Poly. FatPolyunsaturated fat +5754.8%
Contains less Sat. FatSaturated fat -63.3%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.