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  6. Cod liver oil vs. Flax seeds

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

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How are Cod liver oil and Flax seeds different?

  • Cod liver oil is higher in Vitamin A, and Vitamin D, however, Flax seeds are richer in Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron.
  • Daily need coverage for Vitamin A from Cod liver oil is 3333% higher.
  • Flax seeds have less Cholesterol.

Fish oil, cod liver and Seeds, flaxseed are the varieties used in this article.

Infographic

Cod liver oil vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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% 6000% 0% 7500% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +137.2%
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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +520.6%
Contains less Sat. FatSaturated Fat -83.8%
Contains more Poly. FatPolyunsaturated fat +27.5%

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 Flax seeds
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Cod liver oil Flax seeds Opinion
Calories 902kcal 534kcal Cod liver oil
Protein 0g 18.29g Flax seeds
Fats 100g 42.16g Cod liver oil
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 0g 1.58g Flax seeds
Carbs 0g 28.88g Flax seeds
Cholesterol 570mg 0mg Flax seeds
Vitamin D 10000IU 0IU Cod liver oil
Magnesium 0mg 392mg Flax seeds
Calcium 0mg 255mg Flax seeds
Potassium 0mg 813mg Flax seeds
Iron 0mg 5.73mg Flax seeds
Sugar 1.55g Cod liver oil
Fiber 0g 27.3g Flax seeds
Copper 0mg 1.22mg Flax seeds
Zinc 0mg 4.34mg Flax seeds
Phosphorus 0mg 642mg Flax seeds
Sodium 0mg 30mg Cod liver oil
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A 30000µg 0µg Cod liver oil
Vitamin E 0.31mg Flax seeds
Vitamin D 250µg 0µg Cod liver oil
Manganese 0mg 2.482mg Flax seeds
Selenium 0µg 25.4µg Flax seeds
Vitamin B1 1.644mg Flax seeds
Vitamin B2 0mg 0.161mg Flax seeds
Vitamin B3 0mg 3.08mg Flax seeds
Vitamin B5 0mg 0.985mg Flax seeds
Vitamin B6 0mg 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 0µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 22.608g 3.663g Flax seeds
Monounsaturated Fat 46.711g 7.527g Cod liver oil
Polyunsaturated fat 22.541g 28.73g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1038%
Cod liver oil
62%
Flax seeds
Minerals Daily Need Coverage Score
0%
Cod liver oil
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 18.945g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $2)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 0)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.