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

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What are the differences between Cod liver oil and Sunfish?

  • Cod liver oil is higher in Vitamin A RAE, however, Sunfish is richer in Vitamin B12, Copper, Manganese, Phosphorus, Selenium, Iron, and Zinc.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3331% more.
  • Sunfish contains 127 times less Saturated Fat than Cod liver oil. Cod liver oil contains 22.608g of Saturated Fat, while Sunfish contains 0.178g.

We used Fish oil, cod liver and Fish, sunfish, pumpkin seed, cooked, dry heat types in this article.

Infographic

Cod liver oil vs Sunfish 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.
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 +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
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 +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
:
Contains more Vitamin A +172313.8%
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 Choline Vitamin K 6000% 0% 7500% 0% 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 Choline Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0% 0%
Contains more Vitamin A +172313.8%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +11011.1%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +11011.1%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +31040.7%
Contains more Polyunsaturated fat +7055.9%
Contains less Saturated Fat -99.2%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +31040.7%
Contains more Polyunsaturated fat +7055.9%
Contains less Saturated Fat -99.2%

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 Sunfish
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 Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Sunfish Opinion
Protein 0g 24.87g Sunfish
Fats 100g 0.9g Cod liver oil
Calories 902kcal 114kcal Cod liver oil
Calcium 0mg 103mg Sunfish
Iron 0mg 1.54mg Sunfish
Magnesium 0mg 38mg Sunfish
Phosphorus 0mg 231mg Sunfish
Potassium 0mg 449mg Sunfish
Sodium 0mg 103mg Cod liver oil
Zinc 0mg 1.99mg Sunfish
Copper 0mg 0.385mg Sunfish
Manganese 0mg 0.897mg Sunfish
Selenium 0µg 16.2µg Sunfish
Vitamin A 100000IU 58IU Cod liver oil
Vitamin A RAE 30000µg 17µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 0mg 1mg Sunfish
Vitamin B1 0.092mg Sunfish
Vitamin B2 0mg 0.085mg Sunfish
Vitamin B3 0mg 1.462mg Sunfish
Vitamin B5 0mg 0.865mg Sunfish
Vitamin B6 0mg 0.138mg Sunfish
Folate 0µg 17µg Sunfish
Vitamin B12 0µg 2.31µg Sunfish
Tryptophan 0.279mg Sunfish
Threonine 1.09mg Sunfish
Isoleucine 1.146mg Sunfish
Leucine 2.022mg Sunfish
Lysine 2.284mg Sunfish
Methionine 0.736mg Sunfish
Phenylalanine 0.971mg Sunfish
Valine 1.281mg Sunfish
Histidine 0.732mg Sunfish
Cholesterol 570mg 86mg Sunfish
Saturated Fat 22.608g 0.178g Sunfish
Omega-3 - DHA 10.968g 0.092g Cod liver oil
Omega-3 - EPA 6.898g 0.047g Cod liver oil
Omega-3 - DPA 0.935g 0.042g Cod liver oil
Monounsaturated Fat 46.711g 0.15g Cod liver oil
Polyunsaturated fat 22.541g 0.315g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Sunfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
36%
Sunfish
Minerals Daily Need Coverage Score
0%
Cod liver oil
66%
Sunfish

Comparison summary

Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 484mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 22.43g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $5)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is richer in vitamins?
Sunfish
Sunfish is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 103mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.