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  6. Cod liver oil vs. Seed

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

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A recap on differences between Cod liver oil and Seed

  • Seed is higher than Cod liver oil in Fiber, Phosphorus, Manganese, Copper, Selenium, Iron, Magnesium, and Calcium.
  • Cod liver oil covers your daily Cholesterol needs 190% more than Seed.
  • Cod liver oil contains 7 times more Saturated Fat than Seed. While Cod liver oil contains 22.608g of Saturated Fat, Seed contains only 3.33g.
  • The amount of Cholesterol in Seed is lower.

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

Infographic

Cod liver oil vs Seed 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
Seed
Seed
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%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
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
4
:
6
Seed
Seed
Contains more Vitamin A +185085.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +∞%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +185085.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
4
Seed
Seed
Contains more Fats +225.3%
Contains more Protein +∞%
Contains more Carbs +∞%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Fats +225.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
2
Seed
Seed
Contains more Monounsaturated Fat +1923%
Contains less Saturated Fat -85.3%
Equal in Polyunsaturated fat - 23.665
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +1923%
Contains less Saturated Fat -85.3%
Equal in Polyunsaturated fat - 23.665

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Seed Opinion
Net carbs 0g 7.72g Seed
Protein 0g 16.54g Seed
Fats 100g 30.74g Cod liver oil
Carbs 0g 42.12g Seed
Calories 902kcal 486kcal Cod liver oil
Fiber 0g 34.4g Seed
Calcium 0mg 631mg Seed
Iron 0mg 7.72mg Seed
Magnesium 0mg 335mg Seed
Phosphorus 0mg 860mg Seed
Potassium 0mg 407mg Seed
Sodium 0mg 16mg Cod liver oil
Zinc 0mg 4.58mg Seed
Copper 0mg 0.924mg Seed
Manganese 0mg 2.723mg Seed
Selenium 0µg 55.2µg Seed
Vitamin A 100000IU 54IU Cod liver oil
Vitamin A RAE 30000µg Cod liver oil
Vitamin E 0.5mg Seed
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.62mg Seed
Vitamin B2 0mg 0.17mg Seed
Vitamin B3 0mg 8.83mg Seed
Folate 0µg 49µg Seed
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Cholesterol 570mg 0mg Seed
Trans Fat 0.14g Cod liver oil
Saturated Fat 22.608g 3.33g Seed
Omega-3 - DHA 10.968g Cod liver oil
Omega-3 - EPA 6.898g Cod liver oil
Omega-3 - DPA 0.935g Cod liver oil
Monounsaturated Fat 46.711g 2.309g Cod liver oil
Polyunsaturated fat 22.541g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

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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
35%
Seed
Minerals Daily Need Coverage Score
0%
Cod liver oil
221%
Seed

Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 19.278g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.