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  6. Cod liver oil vs. Sablefish

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

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What are the differences between Cod liver oil and Sablefish?

  • Cod liver oil is higher in Vitamin A RAE, however, Sablefish is richer in Selenium, Vitamin B12, Vitamin B3, Phosphorus, Vitamin B6, Iron, and Vitamin B5.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3322% more.
  • Sablefish contains 9 times less Cholesterol than Cod liver oil. Cod liver oil contains 570mg of Cholesterol, while Sablefish contains 63mg.

We used Fish oil, cod liver and Fish, sablefish, cooked, dry heat types in this article.

Infographic

Cod liver oil vs Sablefish 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
Sablefish
Sablefish
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%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
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
:
7
Sablefish
Sablefish
Contains more Vitamin A +29485.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Contains more Vitamin A +29485.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
3
Sablefish
Sablefish
Contains more Fats +409.7%
Contains more Protein +∞%
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
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Fats +409.7%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Sablefish
Sablefish
Contains more Monounsaturated Fat +352.3%
Contains more Polyunsaturated fat +761%
Contains less Saturated Fat -81.9%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains more Monounsaturated Fat +352.3%
Contains more Polyunsaturated fat +761%
Contains less Saturated Fat -81.9%

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 Sablefish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Sablefish Opinion
Protein 0g 17.19g Sablefish
Fats 100g 19.62g Cod liver oil
Calories 902kcal 250kcal Cod liver oil
Calcium 0mg 45mg Sablefish
Iron 0mg 1.64mg Sablefish
Magnesium 0mg 71mg Sablefish
Phosphorus 0mg 215mg Sablefish
Potassium 0mg 459mg Sablefish
Sodium 0mg 72mg Cod liver oil
Zinc 0mg 0.41mg Sablefish
Copper 0mg 0.028mg Sablefish
Manganese 0mg 0.019mg Sablefish
Selenium 0µg 46.8µg Sablefish
Vitamin A 100000IU 338IU Cod liver oil
Vitamin A RAE 30000µg 102µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.122mg Sablefish
Vitamin B2 0mg 0.115mg Sablefish
Vitamin B3 0mg 5.128mg Sablefish
Vitamin B5 0mg 0.865mg Sablefish
Vitamin B6 0mg 0.346mg Sablefish
Folate 0µg 17µg Sablefish
Vitamin B12 0µg 1.44µg Sablefish
Tryptophan 0.193mg Sablefish
Threonine 0.754mg Sablefish
Isoleucine 0.792mg Sablefish
Leucine 1.397mg Sablefish
Lysine 1.579mg Sablefish
Methionine 0.509mg Sablefish
Phenylalanine 0.671mg Sablefish
Valine 0.886mg Sablefish
Histidine 0.506mg Sablefish
Cholesterol 570mg 63mg Sablefish
Saturated Fat 22.608g 4.099g Sablefish
Omega-3 - DHA 10.968g 0.92g Cod liver oil
Omega-3 - EPA 6.898g 0.867g Cod liver oil
Omega-3 - DPA 0.935g 0.216g Cod liver oil
Monounsaturated Fat 46.711g 10.328g Cod liver oil
Polyunsaturated fat 22.541g 2.618g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Sablefish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
41%
Sablefish
Minerals Daily Need Coverage Score
0%
Cod liver oil
55%
Sablefish

Comparison summary

Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 507mg)
Which food is lower in Saturated Fat?
Sablefish
Sablefish is lower in Saturated Fat (difference - 18.509g)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $5)
Which food is richer in minerals?
Sablefish
Sablefish is relatively richer in minerals
Which food is richer in vitamins?
Sablefish
Sablefish is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 72mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.