Cod liver oil vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between cod liver oil and chia seeds

Cod liver oil is higher in fats, yet chia seeds are higher in fiber, phosphorus, manganese, copper, selenium, iron, and magnesium.
Cod liver oil covers your daily cholesterol needs 190% more than chia seeds.
Cod liver oil contains 7 times more saturated fat than chia seeds. While cod liver oil contains 22.608g of saturated fat, chia seeds contain only 3.33g.
The amount of cholesterol in chia seeds is lower.
The glycemic index of cod liver oil is lower.

Food varieties used in this article are Fish oil, cod liver and Seeds, chia seeds, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Cod liver oil

Chia seeds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Cod liver oil

Chia seeds

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin A	30000µg		3333%
Vitamin D*	10000 IU		1250%
Vitamin D	250µg		1250%
Omega-3 (ALA)		17.83g	1114%
Cholesterol	570mg	0mg	190%
Fiber	0g	34.4g	138%
Phosphorus	0mg	860mg	123%
Manganese	0mg	2.723mg	118%
Monounsaturated fat	46.711g	2.309g	111%
Fats	100g	30.74g	107%
Copper	0mg	0.924mg	103%
Selenium	0µg	55.2µg	100%
Iron	0mg	7.72mg	97%
Saturated fat	22.608g	3.33g	88%
Magnesium	0mg	335mg	80%
Calcium	0mg	631mg	63%
Vitamin B3	0mg	8.83mg	55%
Vitamin B1		0.62mg	52%
Zinc	0mg	4.58mg	42%
Omega-6 (Linoleic acid)		5.835g	34%
Protein	0g	16.54g	33%
Calories	902kcal	486kcal	21%
Carbs	0g	42.12g	14%
Vitamin B2	0mg	0.17mg	13%
Potassium	0mg	407mg	12%
Folate	0µg	49µg	12%
Polyunsaturated fat	22.541g	23.665g	7%
Vitamin E		0.5mg	3%
Vitamin C	0mg	1.6mg	2%
Sodium	0mg	16mg	1%
Protein per 100 calories	0g	3.4g	N/A
Calories per 10 g protein		294kcal	N/A
Weight per 100 calories	11g	21g	N/A
Unsaturated / Saturated Fat ratio	3.1	7.8	N/A
Net carbs	0g	7.72g	N/A
Trans fat		0.14g	N/A
Tryptophan		0.436mg	0%
Threonine		0.709mg	0%
Isoleucine		0.801mg	0%
Leucine		1.371mg	0%
Lysine		0.97mg	0%
Methionine		0.588mg	0%
Phenylalanine		1.016mg	0%
Valine		0.95mg	0%
Histidine		0.531mg	0%
Omega-3 (EPA)	6.898g		N/A
Omega-3 (DHA)	10.968g		N/A
Omega-3 (DPA)	0.935g		N/A