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Cod liver oil vs. Squid — In-Depth Nutrition Comparison

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How are Cod liver oil and Squid different?

  • Cod liver oil has more Vitamin A RAE, however, Squid 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.
  • Cod liver oil has 96 times more Saturated Fat than Squid. Cod liver oil has 22.608g of Saturated Fat, while Squid 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 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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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%
Squid
8
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 28% 41% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin AVitamin A +14714.8%
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 Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Squid
4
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +7042.9%
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
Squid
1
35% 24% 40%
Saturated Fat: Sat. Fat 0.236 g
Monounsaturated Fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated Fat +28734%
Contains more Poly. FatPolyunsaturated fat +8310.8%
Contains less Sat. FatSaturated Fat -99%

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 Squid
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 Opinion
Calories 902kcal 158kcal Cod liver oil
Protein 0g 32.48g Squid
Fats 100g 1.4g Cod liver oil
Vitamin C 0mg 8.5mg Squid
Net carbs 0g 1.64g Squid
Carbs 0g 1.64g Squid
Cholesterol 570mg 224mg Squid
Vitamin D 10000IU Cod liver oil
Magnesium 0mg 60mg Squid
Calcium 0mg 180mg Squid
Potassium 0mg 637mg Squid
Iron 0mg 10.84mg Squid
Copper 0mg 0.998mg Squid
Zinc 0mg 3.46mg Squid
Phosphorus 0mg 580mg Squid
Sodium 0mg 744mg Cod liver oil
Vitamin A 100000IU 675IU Cod liver oil
Vitamin A RAE 30000µg 203µg Cod liver oil
Vitamin D 250µg Cod liver oil
Manganese 0mg 0.209mg Squid
Selenium 0µg 89.6µg Squid
Vitamin B1 0.017mg Squid
Vitamin B2 0mg 1.729mg Squid
Vitamin B3 0mg 2.189mg Squid
Vitamin B5 0mg 0.9mg Squid
Vitamin B6 0mg 0.27mg Squid
Vitamin B12 0µg 5.4µg Squid
Folate 0µg 24µg Squid
Saturated Fat 22.608g 0.236g Squid
Monounsaturated Fat 46.711g 0.162g Cod liver oil
Polyunsaturated fat 22.541g 0.268g Cod liver oil
Tryptophan 0.364mg Squid
Threonine 1.398mg Squid
Isoleucine 1.414mg Squid
Leucine 2.287mg Squid
Lysine 2.427mg Squid
Methionine 0.733mg Squid
Phenylalanine 1.164mg Squid
Valine 1.419mg Squid
Histidine 0.624mg Squid
Omega-3 - EPA 6.898g 0.078g Cod liver oil
Omega-3 - DHA 10.968g 0.132g Cod liver oil
Omega-3 - DPA 0.935g 0.012g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Squid
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
102%
Squid
Minerals Daily Need Coverage Score
0%
Cod liver oil
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Squid
Squid is lower in Cholesterol (difference - 346mg)
Which food is lower in Saturated Fat?
Squid
Squid is lower in Saturated Fat (difference - 22.372g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid
Squid is cheaper (difference - $5)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid
Squid 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

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. Squid - 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.