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

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How are cod liver oil and tart different?

  • Cod liver oil has more vitamin A and vitamin D; however, tart is richer in iron, vitamin B2, vitamin B6, folate, vitamin B3, and selenium.
  • Cod liver oil covers your daily need for vitamin A, 1981% more than tart.
  • Tart contains less cholesterol.
  • Tart has a higher glycemic index. The glycemic index of tart is 45, while the glycemic index of cod liver oil is 0.

Fish oil, cod liver and Breakfast tart, low fat types were used in this article.

Infographic

Cod liver oil vs Tart 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%
Tart
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 SeleniumSelenium +∞%
~equal in Manganese ~mg

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%
Tart
9
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
Contains more Vitamin AVitamin A +10426.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Contains more FatsFats +1569.4%
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
Tart
1
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 g
Contains more Mono. FatMonounsaturated fat +1299.4%
Contains more Poly. FatPolyunsaturated fat +2467.3%
Contains less Sat. FatSaturated fat -93.8%

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 Tart
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 ok

All nutrients comparison - raw data values

Nutrient Cod liver oil Tart DV% diff.
Vitamin A 30000µg 285µg 3302%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Cholesterol 570mg 0mg 190%
Fats 100g 5.99g 145%
Polyunsaturated fat 22.541g 0.878g 144%
Monounsaturated fat 46.711g 3.338g 108%
Saturated fat 22.608g 1.393g 96%
Iron 0mg 3.42mg 43%
Vitamin B2 0mg 0.549mg 42%
Vitamin B6 0mg 0.38mg 29%
Calories 902kcal 372kcal 27%
Carbs 0g 76.8g 26%
Folate 0µg 100µg 25%
Vitamin B3 0mg 3.8mg 24%
Vitamin B1 0.285mg 24%
Selenium 0µg 12.9µg 23%
Sodium 0mg 361mg 16%
Phosphorus 0mg 93mg 13%
Magnesium 0mg 44mg 10%
Protein 0g 3.99g 8%
Copper 0mg 0.073mg 8%
Fiber 0g 1.5g 6%
Vitamin C 0mg 3.8mg 4%
Vitamin E 0.53mg 4%
Calcium 0mg 44mg 4%
Zinc 0mg 0.28mg 3%
Potassium 0mg 66mg 2%
Choline 8.4mg 2%
Net carbs 0g 75.3g N/A
Sugar 4.87g N/A
Vitamin K 0.4µg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - DPA 0.935g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Tart
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
43%
Tart
Minerals Daily Need Coverage Score
0%
Cod liver oil
37%
Tart

Comparison summary

Which food is lower in Cholesterol?
Tart
Tart is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Tart
Tart is lower in Saturated fat (difference - 21.215g)
Which food is cheaper?
Tart
Tart is cheaper (difference - $5)
Which food is richer in minerals?
Tart
Tart is relatively richer in minerals
Which food is richer in vitamins?
Tart
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 361mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 45)

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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.