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Cod liver oil vs Squid as food - In-Depth Nutrition Comparison

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How are Cod liver oil and Squid as food different?

  • Cod liver oil has more Vitamin A RAE, however Squid as food is richer in Vitamin B12, Selenium, Iron, Vitamin B2, Copper, and Phosphorus.
  • Cod liver oil covers your daily need of Vitamin A RAE 3311% more than Squid as food.
  • Cod liver oil has 96 times more Saturated Fat than Squid as food. Cod liver oil has 22.608g of Saturated Fat, while Squid as food has 0.236g.

Fish oil, cod liver and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Cod liver oil vs Squid as food 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
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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
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 +∞%

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
:
Contains more Vitamin A +14714.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin A +14714.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

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 Squid as food
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 0g 32.48g Squid as food
Fats 100g 1.4g Cod liver oil
Carbs 0g 1.64g Squid as food
Calories 902kcal 158kcal Cod liver oil
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 0mg 180mg Squid as food
Iron 0mg 10.84mg Squid as food
Magnesium 0mg 60mg Squid as food
Phosphorus 0mg 580mg Squid as food
Potassium 0mg 637mg Squid as food
Sodium 0mg 744mg Cod liver oil
Zinc 0mg 3.46mg Squid as food
Copper 0mg 0.998mg Squid as food
Vitamin A 100000IU 675IU Cod liver oil
Vitamin E mg mg
Vitamin D 10000IU IU Cod liver oil
Vitamin D 250µg µg Cod liver oil
Vitamin C 0mg 8.5mg Squid as food
Vitamin B1 mg 0.017mg Squid as food
Vitamin B2 0mg 1.729mg Squid as food
Vitamin B3 0mg 2.189mg Squid as food
Vitamin B5 0mg 0.9mg Squid as food
Vitamin B6 0mg 0.27mg Squid as food
Folate 0µg 24µg Squid as food
Vitamin B12 0µg 5.4µg Squid as food
Vitamin K µg µg
Tryptophan mg 0.364mg Squid as food
Threonine mg 1.398mg Squid as food
Isoleucine mg 1.414mg Squid as food
Leucine mg 2.287mg Squid as food
Lysine mg 2.427mg Squid as food
Methionine mg 0.733mg Squid as food
Phenylalanine mg 1.164mg Squid as food
Valine mg 1.419mg Squid as food
Histidine mg 0.624mg Squid as food
Cholesterol 570mg 224mg Squid as food
Trans Fat g g
Saturated Fat 22.608g 0.236g Squid as food
Monounsaturated Fat 46.711g 0.162g Cod liver oil
Polyunsaturated fat 22.541g 0.268g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
110
Squid as food
Mineral Summary Score
0
Cod liver oil
167
Squid as food

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
195%
Squid as food
Carbohydrates
0%
Cod liver oil
2%
Squid as food
Fats
462%
Cod liver oil
6%
Squid as food

Comparison summary

Which food is lower in Cholesterol?
Squid as food
Squid as food is lower in Cholesterol (difference - 346mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 22.372g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $5)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 744mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.