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Cod liver oil vs Flax - In-Depth Nutrition Comparison

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How are Cod liver oil and Flax different?

  • Flax has more Vitamin A, Vitamin D, Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron than Cod liver oil.
  • Daily need coverage for Vitamin A from Cod liver oil is 3333% higher.
  • Cod liver oil contains 6 times more Saturated Fat than Flax. While Cod liver oil contains 22.608g of Saturated Fat, Flax contains only 3.663g.

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

Infographic

Cod liver oil vs Flax infographic
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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
:
7
Flax
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 +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
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
:
9
Flax
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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
63
Flax
Mineral Summary Score
0
Cod liver oil
181
Flax

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
110%
Flax
Carbohydrates
0%
Cod liver oil
29%
Flax
Fats
462%
Cod liver oil
195%
Flax

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 Flax
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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 18.945g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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)

All nutrients comparison - raw data values

Nutrient Cod liver oil Flax Opinion
Calories 902 534 Cod liver oil
Protein 0 18.29 Flax
Fats 100 42.16 Cod liver oil
Vitamin C 0 0.6 Flax
Carbs 0 28.88 Flax
Cholesterol 570 0 Flax
Vitamin D 10000 0 Cod liver oil
Iron 0 5.73 Flax
Calcium 0 255 Flax
Potassium 0 813 Flax
Magnesium 0 392 Flax
Sugar 1.55 Cod liver oil
Fiber 0 27.3 Flax
Copper 0 1.22 Flax
Zinc 0 4.34 Flax
Starch
Phosphorus 0 642 Flax
Sodium 0 30 Cod liver oil
Vitamin A 100000 0 Cod liver oil
Vitamin E 0.31 Flax
Vitamin D 250 0 Cod liver oil
Vitamin B1 1.644 Flax
Vitamin B2 0 0.161 Flax
Vitamin B3 0 3.08 Flax
Vitamin B5 0 0.985 Flax
Vitamin B6 0 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 0 87 Flax
Trans Fat
Saturated Fat 22.608 3.663 Flax
Monounsaturated Fat 46.711 7.527 Cod liver oil
Polyunsaturated fat 22.541 28.73 Flax
Tryptophan 0.297 Flax
Threonine 0.766 Flax
Isoleucine 0.896 Flax
Leucine 1.235 Flax
Lysine 0.862 Flax
Methionine 0.37 Flax
Phenylalanine 0.957 Flax
Valine 1.072 Flax
Histidine 0.472 Flax
Fructose 0 Flax

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. Flax - 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.