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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 RAE, 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 RAE 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.

Infographic

Cod liver oil vs Roe 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
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 +∞%

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 Folate +∞%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 Folate +∞%
Contains more Vitamin B12 +∞%

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 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 Sugar Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Roe Opinion
Net carbs 0g 1.92g Roe
Protein 0g 28.62g Roe
Fats 100g 8.23g Cod liver oil
Carbs 0g 1.92g Roe
Calories 902kcal 204kcal Cod liver oil
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 0mg 28mg Roe
Iron 0mg 0.77mg Roe
Magnesium 0mg 26mg Roe
Phosphorus 0mg 515mg Roe
Potassium 0mg 283mg Roe
Sodium 0mg 117mg Cod liver oil
Zinc 0mg 1.28mg Roe
Copper 0mg 0.128mg Roe
Vitamin A 100000IU 303IU Cod liver oil
Vitamin E mg mg
Vitamin D 10000IU IU Cod liver oil
Vitamin D 250µg µg Cod liver oil
Vitamin C 0mg 16.4mg Roe
Vitamin B1 mg 0.277mg Roe
Vitamin B2 0mg 0.949mg Roe
Vitamin B3 0mg 2.192mg Roe
Vitamin B5 0mg 1.154mg Roe
Vitamin B6 0mg 0.185mg Roe
Folate 0µg 92µg Roe
Vitamin B12 0µg 11.54µg Roe
Vitamin K µg µg
Tryptophan mg 0.375mg Roe
Threonine mg 1.305mg Roe
Isoleucine mg 1.465mg Roe
Leucine mg 2.509mg Roe
Lysine mg 2.179mg Roe
Methionine mg 0.71mg Roe
Phenylalanine mg 1.401mg Roe
Valine mg 1.676mg Roe
Histidine mg 0.778mg Roe
Cholesterol 570mg 479mg Roe
Trans Fat g g
Saturated Fat 22.608g 1.866g Roe
Monounsaturated Fat 46.711g 2.129g Cod liver oil
Polyunsaturated fat 22.541g 3.404g Cod liver oil

Which food is preferable for your diet?

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

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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)

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. 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.