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  6. Cod liver oil vs. Seaweed

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

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The main differences between cod liver oil and seaweed

  • Cod liver oil is richer in vitamin A and vitamin D, yet seaweed is richer in folate, iron, magnesium, calcium, copper, and vitamin B5.
  • Daily need coverage for vitamin A for cod liver oil is 1998% higher.
  • Seaweed contains less cholesterol.

Food types used in this article are Fish oil, cod liver and Seaweed, kelp, raw.

Infographic

Cod liver oil vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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%
Seaweed
Seaweed
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin AVitamin A +499900%
Contains more Vitamin DVitamin D +∞%
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 FolateFolate +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cod liver oil Seaweed DV% diff.
Vitamin A 30000µg 6µg 3333%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Cholesterol 570mg 0mg 190%
Fats 100g 0.56g 153%
Polyunsaturated fat 22.541g 0.047g 150%
Monounsaturated fat 46.711g 0.098g 117%
Saturated fat 22.608g 0.247g 102%
Vitamin K 66µg 55%
Folate 0µg 180µg 45%
Calories 902kcal 43kcal 43%
Iron 0mg 2.85mg 36%
Magnesium 0mg 121mg 29%
Calcium 0mg 168mg 17%
Copper 0mg 0.13mg 14%
Vitamin B5 0mg 0.642mg 13%
Vitamin B2 0mg 0.15mg 12%
Zinc 0mg 1.23mg 11%
Sodium 0mg 233mg 10%
Manganese 0mg 0.2mg 9%
Phosphorus 0mg 42mg 6%
Vitamin E 0.87mg 6%
Fiber 0g 1.3g 5%
Vitamin B1 0.05mg 4%
Protein 0g 1.68g 3%
Vitamin B3 0mg 0.47mg 3%
Potassium 0mg 89mg 3%
Carbs 0g 9.57g 3%
Vitamin C 0mg 3mg 3%
Choline 12.8mg 2%
Selenium 0µg 0.7µg 1%
Net carbs 0g 8.27g N/A
Sugar 0.6g N/A
Vitamin B6 0mg 0.002mg 0%
Tryptophan 0.048mg 0%
Threonine 0.055mg 0%
Isoleucine 0.076mg 0%
Leucine 0.083mg 0%
Lysine 0.082mg 0%
Methionine 0.025mg 0%
Phenylalanine 0.043mg 0%
Valine 0.072mg 0%
Histidine 0.024mg 0%
Omega-3 - EPA 6.898g 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more FatsFats +17757.1%
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +47564.3%
Contains more Poly. FatPolyunsaturated fat +47859.6%
Contains less Sat. FatSaturated fat -98.9%

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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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.