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  6. Cod liver oil vs. Spinach raw

Cod liver oil vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between cod liver oil and spinach raw?

  • Cod liver oil is richer in vitamin A and vitamin D, while spinach raw is higher in folate, manganese, iron, vitamin C, magnesium, and potassium.
  • Cod liver oil's daily need coverage for vitamin A is 1812% higher.
  • Spinach raw is lower in cholesterol.
  • Spinach raw has a higher glycemic index (32) than cod liver oil (0).

We used Fish oil, cod liver and Spinach, raw types in this comparison.

Infographic

Cod liver oil vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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% 10000% 0% 3750% 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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin AVitamin A +6296.6%
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

All nutrients comparison - raw data values

Nutrient Cod liver oil Spinach raw DV% diff.
Vitamin A 30000µg 469µg 3281%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Vitamin K 482.9µg 402%
Cholesterol 570mg 0mg 190%
Fats 100g 0.39g 153%
Polyunsaturated fat 22.541g 0.165g 149%
Monounsaturated fat 46.711g 0.01g 117%
Saturated fat 22.608g 0.063g 102%
Folate 0µg 194µg 49%
Calories 902kcal 23kcal 44%
Manganese 0mg 0.897mg 39%
Iron 0mg 2.71mg 34%
Vitamin C 0mg 28.1mg 31%
Magnesium 0mg 79mg 19%
Potassium 0mg 558mg 16%
Vitamin B2 0mg 0.189mg 15%
Vitamin B6 0mg 0.195mg 15%
Copper 0mg 0.13mg 14%
Vitamin E 2.03mg 14%
Calcium 0mg 99mg 10%
Fiber 0g 2.2g 9%
Vitamin B1 0.078mg 7%
Phosphorus 0mg 49mg 7%
Protein 0g 2.86g 6%
Vitamin B3 0mg 0.724mg 5%
Zinc 0mg 0.53mg 5%
Choline 19.3mg 4%
Sodium 0mg 79mg 3%
Selenium 0µg 1µg 2%
Vitamin B5 0mg 0.065mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - DPA 0.935g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +25541%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +467010%
Contains more Poly. FatPolyunsaturated fat +13561.2%
Contains less Sat. FatSaturated fat -99.7%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.