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

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What are the differences between Cod liver oil and Tuna salad?

  • Cod liver oil is higher in Vitamin A RAE, however, Tuna salad is richer in Selenium, Vitamin B12, Vitamin B3, Phosphorus, Copper, and Iron.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3331% more.
  • Tuna salad contains 44 times less Cholesterol than Cod liver oil. Cod liver oil contains 570mg of Cholesterol, while Tuna salad contains 13mg.

We used Fish oil, cod liver and Fish, tuna salad types in this article.

Infographic

Cod liver oil vs Tuna salad 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 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
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 +102992.8%
Contains more Vitamin C +∞%
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 Choline Vitamin K 6000% 0% 7500% 0% 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 Choline Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 0%
Contains more Vitamin A +102992.8%
Contains more Vitamin C +∞%
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 +979.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Fats +979.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1518%
Contains more Polyunsaturated fat +446.8%
Contains less Saturated Fat -93.2%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +1518%
Contains more Polyunsaturated fat +446.8%
Contains less Saturated Fat -93.2%

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 0g 16.04g Tuna salad
Fats 100g 9.26g Cod liver oil
Carbs 0g 9.41g Tuna salad
Calories 902kcal 187kcal Cod liver oil
Calcium 0mg 17mg Tuna salad
Iron 0mg 1mg Tuna salad
Magnesium 0mg 19mg Tuna salad
Phosphorus 0mg 178mg Tuna salad
Potassium 0mg 178mg Tuna salad
Sodium 0mg 402mg Cod liver oil
Zinc 0mg 0.56mg Tuna salad
Copper 0mg 0.145mg Tuna salad
Manganese 0mg 0.04mg Tuna salad
Selenium 0µg 41.2µg Tuna salad
Vitamin A 100000IU 97IU Cod liver oil
Vitamin A RAE 30000µg 24µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 0mg 2.2mg Tuna salad
Vitamin B1 0.031mg Tuna salad
Vitamin B2 0mg 0.07mg Tuna salad
Vitamin B3 0mg 6.7mg Tuna salad
Vitamin B5 0mg 0.26mg Tuna salad
Vitamin B6 0mg 0.081mg Tuna salad
Folate 0µg 8µg Tuna salad
Vitamin B12 0µg 1.2µg Tuna salad
Tryptophan 0.18mg Tuna salad
Threonine 0.701mg Tuna salad
Isoleucine 0.739mg Tuna salad
Leucine 1.293mg Tuna salad
Lysine 1.457mg Tuna salad
Methionine 0.47mg Tuna salad
Phenylalanine 0.626mg Tuna salad
Valine 0.824mg Tuna salad
Histidine 0.467mg Tuna salad
Cholesterol 570mg 13mg Tuna salad
Saturated Fat 22.608g 1.544g Tuna salad
Omega-3 - DHA 10.968g 0.055g Cod liver oil
Omega-3 - EPA 6.898g 0.014g Cod liver oil
Omega-3 - DPA 0.935g Cod liver oil
Monounsaturated Fat 46.711g 2.887g Cod liver oil
Polyunsaturated fat 22.541g 4.122g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1038%
Cod liver oil
27%
Tuna salad
Minerals Daily Need Coverage Score
0%
Cod liver oil
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 557mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 21.064g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $5)
Which food is richer in minerals?
Tuna salad
Tuna salad is relatively richer in minerals
Which food is richer in vitamins?
Tuna salad
Tuna salad is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 402mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.