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Cod liver oil vs Tuna - In-Depth Nutrition Comparison

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What are the differences between Cod liver oil and Tuna?

  • Cod liver oil is higher in Vitamin A RAE, however Tuna is richer in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B5, and Vitamin B2.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3249% more.
  • Tuna contains 14 times less Saturated Fat than Cod liver oil. Cod liver oil contains 22.608g of Saturated Fat, while Tuna contains 1.612g.

We used Fish oil, cod liver and Fish, tuna, fresh, bluefin, cooked, dry heat types in this article.

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" chart 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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
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 +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Tuna
Contains more Vitamin A +3868.3%
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 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin A +3868.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod liver oil Tuna
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Tuna Opinion
Net carbs 0g 0g
Protein 0g 29.91g Tuna
Fats 100g 6.28g Cod liver oil
Carbs 0g 0g
Calories 902kcal 184kcal Cod liver oil
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 0mg 10mg Tuna
Iron 0mg 1.31mg Tuna
Magnesium 0mg 64mg Tuna
Phosphorus 0mg 326mg Tuna
Potassium 0mg 323mg Tuna
Sodium 0mg 50mg Cod liver oil
Zinc 0mg 0.77mg Tuna
Copper 0mg 0.11mg Tuna
Vitamin A 100000IU 2520IU Cod liver oil
Vitamin E mg mg
Vitamin D 10000IU IU Cod liver oil
Vitamin D 250µg µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 mg 0.278mg Tuna
Vitamin B2 0mg 0.306mg Tuna
Vitamin B3 0mg 10.54mg Tuna
Vitamin B5 0mg 1.37mg Tuna
Vitamin B6 0mg 0.525mg Tuna
Folate 0µg 2µg Tuna
Vitamin B12 0µg 10.88µg Tuna
Vitamin K µg µg
Tryptophan mg 0.335mg Tuna
Threonine mg 1.311mg Tuna
Isoleucine mg 1.378mg Tuna
Leucine mg 2.431mg Tuna
Lysine mg 2.747mg Tuna
Methionine mg 0.885mg Tuna
Phenylalanine mg 1.168mg Tuna
Valine mg 1.541mg Tuna
Histidine mg 0.88mg Tuna
Cholesterol 570mg 49mg Tuna
Trans Fat g g
Saturated Fat 22.608g 1.612g Tuna
Monounsaturated Fat 46.711g 2.053g Cod liver oil
Polyunsaturated fat 22.541g 1.844g Cod liver oil

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
1125
Cod liver oil
171
Tuna
Mineral Summary Score
0
Cod liver oil
41
Tuna

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Cod liver oil
179%
Tuna
Carbohydrates
0%
Cod liver oil
0%
Tuna
Fats
462%
Cod liver oil
29%
Tuna

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 521mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 20.996g)
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 contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 50mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/173707/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.