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  6. Cod liver oil vs. Tuna

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

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Significant differences between Cod liver oil and Tuna

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Potassium.
  • Cod liver oil covers your daily Vitamin A RAE needs 3331% more than Tuna.
  • Tuna has 122 times less Vitamin D than Cod liver oil. Cod liver oil has 10000IU of Vitamin D, while Tuna has 82IU.
  • Tuna contains less Saturated Fat.

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

Infographic

Cod liver oil vs Tuna 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
Tuna
Tuna
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%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
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
Tuna
Tuna
Contains more Vitamin A +153746.2%
Contains more Vitamin D +12400%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +153746.2%
Contains more Vitamin D +12400%
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
1
:
3
Tuna
Tuna
Contains more Fats +16849.2%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +16849.2%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +33748.6%
Contains more Polyunsaturated fat +12780.6%
Contains less Saturated Fat -99.1%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +33748.6%
Contains more Polyunsaturated fat +12780.6%
Contains less Saturated Fat -99.1%

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 Tuna
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 Tuna Opinion
Protein 0g 29.15g Tuna
Fats 100g 0.59g Cod liver oil
Calories 902kcal 130kcal Cod liver oil
Calcium 0mg 4mg Tuna
Iron 0mg 0.92mg Tuna
Magnesium 0mg 42mg Tuna
Phosphorus 0mg 333mg Tuna
Potassium 0mg 527mg Tuna
Sodium 0mg 54mg Cod liver oil
Zinc 0mg 0.45mg Tuna
Copper 0mg 0.043mg Tuna
Manganese 0mg 0.013mg Tuna
Selenium 0µg 108.2µg Tuna
Vitamin A 100000IU 65IU Cod liver oil
Vitamin A RAE 30000µg 22µg Cod liver oil
Vitamin E 0.29mg Tuna
Vitamin D 10000IU 82IU Cod liver oil
Vitamin D 250µg 2µg Cod liver oil
Vitamin B1 0.134mg Tuna
Vitamin B2 0mg 0.137mg Tuna
Vitamin B3 0mg 22.07mg Tuna
Vitamin B5 0mg 0.334mg Tuna
Vitamin B6 0mg 1.038mg Tuna
Folate 0µg 2µg Tuna
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg Tuna
Threonine 1.224mg Tuna
Isoleucine 1.287mg Tuna
Leucine 2.27mg Tuna
Lysine 2.565mg Tuna
Methionine 0.827mg Tuna
Phenylalanine 1.091mg Tuna
Valine 1.438mg Tuna
Histidine 0.822mg Tuna
Cholesterol 570mg 47mg Tuna
Trans Fat 0.02g Cod liver oil
Saturated Fat 22.608g 0.205g Tuna
Omega-3 - DHA 10.968g 0.105g Cod liver oil
Omega-3 - EPA 6.898g 0.015g Cod liver oil
Omega-3 - DPA 0.935g 0.005g Cod liver oil
Monounsaturated Fat 46.711g 0.138g Cod liver oil
Polyunsaturated fat 22.541g 0.175g Cod liver oil
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
0%
Cod liver oil
88%
Tuna

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 523mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 22.403g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $5)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna 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 - 54mg)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.