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  6. Cod liver oil vs. Fish sandwich

Cod liver oil vs. Fish sandwich — In-Depth Nutrition Comparison

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The main differences between cod liver oil and fish sandwiches

  • Cod liver oil is richer in vitamin A and vitamin D, yet fish sandwiches are richer in selenium, vitamin B12, iron, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin A for cod liver oil is 1998% higher.
  • Cod liver oil contains 1111 times more vitamin D than fish sandwiches. Cod liver oil contains 10000IU of vitamin D, while fish sandwiches contain 9IU.
  • Fish sandwiches contain less cholesterol.
  • Cod liver oil has a lower glycemic index than fish sandwiches.

Food types used in this article are Fish oil, cod liver and Fast foods, fish sandwich, with tartar sauce.

Infographic

Cod liver oil vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +499900%
Contains more Vitamin DVitamin D +124900%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Cod liver oil Fish sandwich DV% diff.
Vitamin A 30000µg 6µg 3333%
Vitamin D 250µg 0.2µg 1249%
Vitamin D 10000IU 9IU 1249%
Cholesterol 570mg 35mg 178%
Fats 100g 12.45g 135%
Monounsaturated fat 46.711g 2.595g 110%
Polyunsaturated fat 22.541g 6.257g 109%
Saturated fat 22.608g 1.949g 94%
Selenium 0µg 18µg 33%
Calories 902kcal 257kcal 32%
Vitamin B12 0µg 0.68µg 28%
Sodium 0mg 602mg 26%
Protein 0g 10.29g 21%
Iron 0mg 1.5mg 19%
Vitamin B1 0.21mg 18%
Phosphorus 0mg 116mg 17%
Vitamin B3 0mg 2.15mg 13%
Folate 0µg 46µg 12%
Manganese 0mg 0.264mg 11%
Vitamin K 13.6µg 11%
Vitamin B2 0mg 0.14mg 11%
Carbs 0g 26.69g 9%
Copper 0mg 0.075mg 8%
Vitamin B5 0mg 0.37mg 7%
Magnesium 0mg 25mg 6%
Potassium 0mg 206mg 6%
Choline 28.9mg 5%
Vitamin B6 0mg 0.07mg 5%
Zinc 0mg 0.49mg 4%
Calcium 0mg 37mg 4%
Vitamin E 0.55mg 4%
Fiber 0g 1g 4%
Vitamin C 0mg 1.8mg 2%
Fructose 1.47g 2%
Net carbs 0g 25.69g N/A
Sugar 3.53g N/A
Trans fat 0.08g N/A
Omega-3 - EPA 6.898g 0.029g N/A
Omega-3 - DHA 10.968g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.935g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more FatsFats +703.2%
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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +1700%
Contains more Poly. FatPolyunsaturated fat +260.3%
Contains less Sat. FatSaturated fat -91.4%

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.