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  6. Cod liver oil vs. Swiss cheese

Cod liver oil vs. Swiss cheese — In-Depth Nutrition Comparison

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How are cod liver oil and Swiss cheese different?

  • Cod liver oil is higher in vitamin A and vitamin D; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Daily need coverage for vitamin A for cod liver oil is 1979% higher.
  • Swiss cheese has less cholesterol.
  • Cod liver oil has a lower glycemic index (0) than Swiss cheese (27).

Fish oil, cod liver and Cheese, swiss are the varieties used in this article.

Infographic

Cod liver oil vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin AVitamin A +10316.7%
Contains more Vitamin DVitamin D +∞%
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 C ~0mg

All nutrients comparison - raw data values

Nutrient Cod liver oil Swiss cheese DV% diff.
Vitamin A 30000µg 288µg 3301%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Cholesterol 570mg 93mg 159%
Polyunsaturated fat 22.541g 1.341g 141%
Vitamin B12 0µg 3.06µg 128%
Fats 100g 30.99g 106%
Monounsaturated fat 46.711g 8.046g 97%
Calcium 0mg 890mg 89%
Phosphorus 0mg 574mg 82%
Selenium 0µg 30µg 55%
Protein 0g 26.96g 54%
Zinc 0mg 4.37mg 40%
Calories 902kcal 393kcal 25%
Vitamin B2 0mg 0.302mg 23%
Saturated fat 22.608g 18.227g 20%
Sodium 0mg 187mg 8%
Magnesium 0mg 33mg 8%
Vitamin B5 0mg 0.353mg 7%
Copper 0mg 0.047mg 5%
Vitamin B6 0mg 0.071mg 5%
Vitamin E 0.6mg 4%
Folate 0µg 10µg 3%
Choline 15.5mg 3%
Iron 0mg 0.13mg 2%
Potassium 0mg 72mg 2%
Manganese 0mg 0.026mg 1%
Vitamin B1 0.011mg 1%
Vitamin K 1.4µg 1%
Carbs 0g 1.44g 0%
Net carbs 0g 1.44g N/A
Vitamin B3 0mg 0.064mg 0%
Trans fat 0.987g N/A
Tryptophan 0.401mg 0%
Threonine 1.038mg 0%
Isoleucine 1.537mg 0%
Leucine 2.959mg 0%
Lysine 2.585mg 0%
Methionine 0.784mg 0%
Phenylalanine 1.662mg 0%
Valine 2.139mg 0%
Histidine 1.065mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.935g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more FatsFats +222.7%
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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains more Mono. FatMonounsaturated fat +480.5%
Contains more Poly. FatPolyunsaturated fat +1580.9%
Contains less Sat. FatSaturated fat -19.4%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.