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Cod liver oil vs Roe - In-Depth Nutrition Comparison

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What are the main differences between Cod liver oil and Roe?

  • Cod liver oil is richer in Vitamin A, while Roe is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B2, Vitamin B5, Folate and Vitamin C.
  • Cod liver oil's daily need coverage for Vitamin A is 3323% higher.
  • Roe has 12 times less Saturated Fat than Cod liver oil. Cod liver oil has 22.608g of Saturated Fat, while Roe has 1.866g.

We used Fish oil, cod liver and Fish, roe, mixed species, cooked, dry heat types in this comparison.

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Cod liver oil vs Roe 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
:
7
Roe
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 29% 9% 25% 19% 43% 35% 221% 16%
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
:
8
Roe
Contains more Vitamin A +32903.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
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 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin A +32903.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
1125
Cod liver oil
169
Roe
Mineral Summary Score
0
Cod liver oil
49
Roe

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 the food
Protein
0%
Cod liver oil
172%
Roe
Carbohydrates
0%
Cod liver oil
2%
Roe
Fats
462%
Cod liver oil
38%
Roe

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod liver oil Roe
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cod liver oil Roe
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?
Roe
Roe is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 20.742g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 117mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $95)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cod liver oil Roe Opinion
Calories 902 204 Cod liver oil
Protein 0 28.62 Roe
Fats 100 8.23 Cod liver oil
Vitamin C 0 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 570 479 Roe
Vitamin D 10000 Cod liver oil
Iron 0 0.77 Roe
Calcium 0 28 Roe
Potassium 0 283 Roe
Magnesium 0 26 Roe
Sugars
Fiber 0 0
Copper 0 0.128 Roe
Zinc 0 1.28 Roe
Starch
Phosphorus 0 515 Roe
Sodium 0 117 Cod liver oil
Vitamin A 100000 303 Cod liver oil
Vitamin E
Vitamin D 250 Cod liver oil
Vitamin B1 0.277 Roe
Vitamin B2 0 0.949 Roe
Vitamin B3 0 2.192 Roe
Vitamin B5 0 1.154 Roe
Vitamin B6 0 0.185 Roe
Vitamin B12 0 11.54 Roe
Vitamin K
Folate 0 92 Roe
Trans Fat
Saturated Fat 22.608 1.866 Roe
Monounsaturated Fat 46.711 2.129 Cod liver oil
Polyunsaturated fat 22.541 3.404 Cod liver oil
Tryptophan 0.375 Roe
Threonine 1.305 Roe
Isoleucine 1.465 Roe
Leucine 2.509 Roe
Lysine 2.179 Roe
Methionine 0.71 Roe
Phenylalanine 1.401 Roe
Valine 1.676 Roe
Histidine 0.778 Roe
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 of 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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.