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Cod liver oil vs. Sun-dried tomato — In-Depth Nutrition Comparison

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A recap on differences between cod liver oil and sun-dried tomato

  • Cod liver oil is higher in vitamin A and vitamin D, yet sun-dried tomato is higher in vitamin C, copper, potassium, iron, vitamin B2, and vitamin B6.
  • Cod liver oil covers your daily vitamin A needs 1974% more than sun-dried tomato.
  • The amount of cholesterol in sun-dried tomato is lower.
  • The glycemic index of cod liver oil is lower.

Food varieties used in this article are Fish oil, cod liver and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Cod liver oil vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin AVitamin A +46775%
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 E ~mg
~equal in Vitamin B12 ~0µg
~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
5% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more FatsFats +610.2%
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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Mono. FatMonounsaturated fat +439.2%
Contains more Poly. FatPolyunsaturated fat +994.2%
Contains less Sat. FatSaturated fat -91.6%

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 Sun-dried tomato
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Sun-dried tomato DV% diff.
Vitamin A 30000µg 64µg 3326%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Cholesterol 570mg 0mg 190%
Polyunsaturated fat 22.541g 2.06g 137%
Fats 100g 14.08g 132%
Vitamin C 0mg 101.8mg 113%
Monounsaturated fat 46.711g 8.663g 95%
Saturated fat 22.608g 1.893g 94%
Copper 0mg 0.473mg 53%
Potassium 0mg 1565mg 46%
Calories 902kcal 213kcal 34%
Iron 0mg 2.68mg 34%
Vitamin B2 0mg 0.383mg 29%
Vitamin B6 0mg 0.319mg 25%
Fiber 0g 5.8g 23%
Vitamin B3 0mg 3.63mg 23%
Phosphorus 0mg 139mg 20%
Manganese 0mg 0.466mg 20%
Magnesium 0mg 81mg 19%
Vitamin B1 0.193mg 16%
Sodium 0mg 266mg 12%
Protein 0g 5.06g 10%
Vitamin B5 0mg 0.479mg 10%
Carbs 0g 23.33g 8%
Zinc 0mg 0.78mg 7%
Folate 0µg 23µg 6%
Selenium 0µg 3µg 5%
Calcium 0mg 47mg 5%
Net carbs 0g 17.53g N/A
Tryptophan 0.037mg 0%
Threonine 0.128mg 0%
Isoleucine 0.121mg 0%
Leucine 0.185mg 0%
Lysine 0.186mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.131mg 0%
Valine 0.13mg 0%
Histidine 0.077mg 0%
Omega-3 - EPA 6.898g N/A
Omega-3 - DHA 10.968g N/A
Omega-3 - DPA 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Sun-dried tomato
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
1058%
Cod liver oil
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
0%
Cod liver oil
66%
Sun-dried tomato

Comparison summary

Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated fat (difference - 20.715g)
Which food is cheaper?
Sun-dried tomato
Sun-dried tomato is cheaper (difference - $2.6)
Which food is richer in minerals?
Sun-dried tomato
Sun-dried tomato is relatively richer in minerals
Which food is richer in vitamins?
Sun-dried tomato
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 266mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 30)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.