Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Significant differences between Cod liver oil and Swordfish

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Swordfish is richer in Selenium, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Potassium.
  • Cod liver oil covers your daily Vitamin A RAE needs 3329% more than Swordfish.
  • Swordfish has 15 times less Vitamin D than Cod liver oil. Cod liver oil has 10000IU of Vitamin D, while Swordfish has 666IU.
  • Swordfish contains less Saturated Fat.

Specific food types used in this comparison are Fish oil, cod liver and Fish, swordfish, cooked, dry heat.

Infographic

Cod liver oil vs Swordfish 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 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
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 +77419.4%
Contains more Vitamin D +1406%
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 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 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +77419.4%
Contains more Vitamin D +1406%
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 +1161%
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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Fats +1161%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1218%
Contains more Polyunsaturated fat +1547.7%
Contains less Saturated Fat -91.5%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains more Monounsaturated Fat +1218%
Contains more Polyunsaturated fat +1547.7%
Contains less Saturated Fat -91.5%

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 Swordfish
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Swordfish Opinion
Protein 0g 23.45g Swordfish
Fats 100g 7.93g Cod liver oil
Calories 902kcal 172kcal Cod liver oil
Calcium 0mg 6mg Swordfish
Iron 0mg 0.45mg Swordfish
Magnesium 0mg 35mg Swordfish
Phosphorus 0mg 304mg Swordfish
Potassium 0mg 499mg Swordfish
Sodium 0mg 97mg Cod liver oil
Zinc 0mg 0.78mg Swordfish
Copper 0mg 0.046mg Swordfish
Manganese 0mg 0.013mg Swordfish
Selenium 0µg 68.5µg Swordfish
Vitamin A 100000IU 129IU Cod liver oil
Vitamin A RAE 30000µg 43µg Cod liver oil
Vitamin E 2.41mg Swordfish
Vitamin D 10000IU 666IU Cod liver oil
Vitamin D 250µg 16.6µg Cod liver oil
Vitamin B1 0.089mg Swordfish
Vitamin B2 0mg 0.063mg Swordfish
Vitamin B3 0mg 9.254mg Swordfish
Vitamin B5 0mg 0.417mg Swordfish
Vitamin B6 0mg 0.615mg Swordfish
Folate 0µg 2µg Swordfish
Vitamin B12 0µg 1.62µg Swordfish
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg Swordfish
Threonine 1.035mg Swordfish
Isoleucine 1.088mg Swordfish
Leucine 1.919mg Swordfish
Lysine 2.168mg Swordfish
Methionine 0.699mg Swordfish
Phenylalanine 0.922mg Swordfish
Valine 1.216mg Swordfish
Histidine 0.695mg Swordfish
Cholesterol 570mg 78mg Swordfish
Trans Fat 0.056g Cod liver oil
Saturated Fat 22.608g 1.911g Swordfish
Omega-3 - DHA 10.968g 0.772g Cod liver oil
Omega-3 - EPA 6.898g 0.127g Cod liver oil
Omega-3 - DPA 0.935g 0.168g Cod liver oil
Monounsaturated Fat 46.711g 3.544g Cod liver oil
Polyunsaturated fat 22.541g 1.368g Cod liver oil
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

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

People also compare

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
1125%
Cod liver oil
95%
Swordfish
Minerals Daily Need Coverage Score
0%
Cod liver oil
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 492mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 20.697g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $5)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 97mg)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.