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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod liver oil
Cod liver oil
1
:
7
Seed
Seed
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Cod liver oil
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Seed
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0%
Seed
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin A +185085.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 902kcal 486kcal Cod liver oil
Protein 0g 16.54g Seed
Fats 100g 30.74g Cod liver oil
Vitamin C 0mg 1.6mg Seed
Net carbs 0g 7.72g Seed
Carbs 0g 42.12g Seed
Cholesterol 570mg 0mg Seed
Vitamin D 10000IU IU Cod liver oil
Iron 0mg 7.72mg Seed
Calcium 0mg 631mg Seed
Potassium 0mg 407mg Seed
Magnesium 0mg 335mg Seed
Sugar g g
Fiber 0g 34.4g Seed
Copper 0mg 0.924mg Seed
Zinc 0mg 4.58mg Seed
Starch g g
Phosphorus 0mg 860mg Seed
Sodium 0mg 16mg Cod liver oil
Vitamin A 100000IU 54IU Cod liver oil
Vitamin E mg 0.5mg Seed
Vitamin D 250µg µg Cod liver oil
Vitamin B1 mg 0.62mg Seed
Vitamin B2 0mg 0.17mg Seed
Vitamin B3 0mg 8.83mg Seed
Vitamin B5 0mg mg Cod liver oil
Vitamin B6 0mg mg Cod liver oil
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 0µg 49µg Seed
Trans Fat g 0.14g Cod liver oil
Saturated Fat 22.608g 3.33g Seed
Monounsaturated Fat 46.711g 2.309g Cod liver oil
Polyunsaturated fat 22.541g 23.665g Seed
Tryptophan mg 0.436mg Seed
Threonine mg 0.709mg Seed
Isoleucine mg 0.801mg Seed
Leucine mg 1.371mg Seed
Lysine mg 0.97mg Seed
Methionine mg 0.588mg Seed
Phenylalanine mg 1.016mg Seed
Valine mg 0.95mg Seed
Histidine mg 0.531mg Seed
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1125
Cod liver oil
35
Seed
Mineral Summary Score
0
Cod liver oil
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Cod liver oil
99%
Seed
Carbohydrates
0%
Cod liver oil
42%
Seed
Fats
462%
Cod liver oil
142%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.