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Cod liver oil vs Sunflower oil - In-Depth Nutrition Comparison

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The main differences between Cod liver oil and Sunflower oil

  • Sunflower oil is richer than Cod liver oil in Vitamin A RAE, and Polyunsaturated fat.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3333% higher.
  • Cod liver oil contains 2 times more Saturated Fat than Sunflower oil. Cod liver oil contains 22.608g of Saturated Fat, while Sunflower oil contains 13g.

Food types used in this article are Fish oil, cod liver and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Cod liver oil vs Sunflower oil infographic
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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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%

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 +∞%
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 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
Contains more Vitamin A +∞%

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 Sunflower oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Sunflower oil Opinion
Net carbs 0g 0g
Protein 0g 0g
Fats 100g 100g
Carbs 0g 0g
Calories 902kcal 884kcal Cod liver oil
Starch g g
Fructose g g
Sugar g 0g Cod liver oil
Fiber 0g 0g
Calcium 0mg 0mg
Iron 0mg 0mg
Magnesium 0mg 0mg
Phosphorus 0mg 0mg
Potassium 0mg 0mg
Sodium 0mg 0mg
Zinc 0mg 0mg
Copper 0mg 0mg
Vitamin A 100000IU 0IU Cod liver oil
Vitamin E mg 41.08mg Sunflower oil
Vitamin D 10000IU IU Cod liver oil
Vitamin D 250µg µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 mg 0mg Sunflower oil
Vitamin B2 0mg 0mg
Vitamin B3 0mg 0mg
Vitamin B5 0mg 0mg
Vitamin B6 0mg 0mg
Folate 0µg 0µg
Vitamin B12 0µg 0µg
Vitamin K µg 5.4µg Sunflower oil
Tryptophan mg 0mg Sunflower oil
Threonine mg 0mg Sunflower oil
Isoleucine mg 0mg Sunflower oil
Leucine mg 0mg Sunflower oil
Lysine mg 0mg Sunflower oil
Methionine mg 0mg Sunflower oil
Phenylalanine mg 0mg Sunflower oil
Valine mg 0mg Sunflower oil
Histidine mg 0mg Sunflower oil
Cholesterol 570mg 0mg Sunflower oil
Trans Fat g g
Saturated Fat 22.608g 13g Sunflower oil
Monounsaturated Fat 46.711g 46.2g Cod liver oil
Polyunsaturated fat 22.541g 36.4g Sunflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Sunflower oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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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
70
Sunflower oil
Mineral Summary Score
0
Cod liver oil
0
Sunflower oil

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
0%
Sunflower oil
Carbohydrates
0%
Cod liver oil
0%
Sunflower oil
Fats
462%
Cod liver oil
462%
Sunflower oil

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Sunflower oil
Sunflower oil is lower in Saturated Fat (difference - 9.608g)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $3.5)
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.