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  6. Cod liver oil vs. Tilapia

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

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Differences between Cod liver oil and Tilapia

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, while Tilapia has more Selenium, Vitamin B12, Vitamin B3, Phosphorus, Vitamin B5, and Potassium.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% higher.
  • Tilapia contains 67 times less Vitamin D than Cod liver oil. Cod liver oil contains 10000IU of Vitamin D, while Tilapia contains 150IU.
  • The amount of Saturated Fat in Tilapia is lower.

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

Infographic

Cod liver oil vs Tilapia 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.
Cod liver oil
Cod liver oil
1
:
9
Tilapia
Tilapia
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 +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
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.
Cod liver oil
Cod liver oil
2
:
9
Tilapia
Tilapia
Contains more Vitamin A +∞%
Contains more Vitamin D +6656.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Cod liver oil
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%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Contains more Vitamin A +∞%
Contains more Vitamin D +6656.8%
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
Cod liver oil
Cod liver oil
2
:
2
Tilapia
Tilapia
Contains more Fats +3673.6%
Contains more Protein +∞%
Contains more Water +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Fats +3673.6%
Contains more Protein +∞%
Contains more Water +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Tilapia
Tilapia
Contains more Monounsaturated Fat +4791.2%
Contains more Polyunsaturated fat +3656.8%
Contains less Saturated Fat -95.8%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains more Monounsaturated Fat +4791.2%
Contains more Polyunsaturated fat +3656.8%
Contains less Saturated Fat -95.8%

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 Tilapia
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 Tilapia Opinion
Protein 0g 26.15g Tilapia
Fats 100g 2.65g Cod liver oil
Calories 902kcal 128kcal Cod liver oil
Calcium 0mg 14mg Tilapia
Iron 0mg 0.69mg Tilapia
Magnesium 0mg 34mg Tilapia
Phosphorus 0mg 204mg Tilapia
Potassium 0mg 380mg Tilapia
Sodium 0mg 56mg Cod liver oil
Zinc 0mg 0.41mg Tilapia
Copper 0mg 0.075mg Tilapia
Manganese 0mg 0.037mg Tilapia
Selenium 0µg 54.4µg Tilapia
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A RAE 30000µg 0µg Cod liver oil
Vitamin E 0.79mg Tilapia
Vitamin D 10000IU 150IU Cod liver oil
Vitamin D 250µg 3.7µg Cod liver oil
Vitamin B1 0.093mg Tilapia
Vitamin B2 0mg 0.073mg Tilapia
Vitamin B3 0mg 4.745mg Tilapia
Vitamin B5 0mg 0.664mg Tilapia
Vitamin B6 0mg 0.123mg Tilapia
Folate 0µg 6µg Tilapia
Vitamin B12 0µg 1.86µg Tilapia
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg Tilapia
Threonine 1.156mg Tilapia
Isoleucine 1.22mg Tilapia
Leucine 2.04mg Tilapia
Lysine 2.315mg Tilapia
Methionine 0.766mg Tilapia
Phenylalanine 1.05mg Tilapia
Valine 1.28mg Tilapia
Histidine 0.585mg Tilapia
Cholesterol 570mg 57mg Tilapia
Saturated Fat 22.608g 0.94g Tilapia
Omega-3 - DHA 10.968g 0.13g Cod liver oil
Omega-3 - EPA 6.898g 0.005g Cod liver oil
Omega-3 - DPA 0.935g 0.06g Cod liver oil
Monounsaturated Fat 46.711g 0.955g Cod liver oil
Polyunsaturated fat 22.541g 0.6g Cod liver oil
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Tilapia
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
1125%
Cod liver oil
47%
Tilapia
Minerals Daily Need Coverage Score
0%
Cod liver oil
52%
Tilapia

Comparison summary

Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 513mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 21.668g)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $5)
Which food is richer in minerals?
Tilapia
Tilapia is relatively richer in minerals
Which food is richer in vitamins?
Tilapia
Tilapia 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 - 56mg)
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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.