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Cod liver oil vs. Veggie burger — In-Depth Nutrition Comparison

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What are the main differences between cod liver oil and veggie burgers?

  • Cod liver oil is richer in vitamin A and vitamin D, while veggie burgers are higher in vitamin B12, manganese, selenium, folate, iron, and phosphorus.
  • Cod liver oil's daily need coverage for vitamin A is 2000% higher.
  • Veggie burgers are lower in cholesterol.
  • Veggie burgers have a higher glycemic index (59) than cod liver oil (0).

We used Fish oil, cod liver and Veggie burgers or soyburgers, unprepared types in this comparison.

Infographic

Cod liver oil vs Veggie burger 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin AVitamin A +2999900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more FatsFats +1487.3%
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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +2527.2%
Contains more Poly. FatPolyunsaturated fat +1014.2%
Contains less Sat. FatSaturated fat -93.6%

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 Veggie burger
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 Veggie burger DV% diff.
Vitamin A 30000µg 1µg 3333%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Vitamin B1 2.651mg 221%
Cholesterol 570mg 5mg 188%
Fats 100g 6.3g 144%
Polyunsaturated fat 22.541g 2.023g 137%
Monounsaturated fat 46.711g 1.778g 112%
Saturated fat 22.608g 1.44g 96%
Vitamin B12 0µg 2.01µg 84%
Selenium 0µg 22.6µg 41%
Manganese 0mg 0.951mg 41%
Calories 902kcal 177kcal 36%
Protein 0g 15.7g 31%
Folate 0µg 124µg 31%
Iron 0mg 2.41mg 30%
Phosphorus 0mg 206mg 29%
Sodium 0mg 569mg 25%
Vitamin B3 0mg 3.753mg 23%
Vitamin B6 0mg 0.303mg 23%
Copper 0mg 0.2mg 22%
Fiber 0g 4.9g 20%
Vitamin B2 0mg 0.244mg 19%
Calcium 0mg 136mg 14%
Magnesium 0mg 56mg 13%
Zinc 0mg 1.26mg 11%
Potassium 0mg 333mg 10%
Vitamin B5 0mg 0.289mg 6%
Carbs 0g 14.27g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Vitamin E 0.23mg 2%
Starch 5.78g 2%
Net carbs 0g 9.37g N/A
Sugar 1.07g N/A
Tryptophan 0.162mg 0%
Threonine 0.605mg 0%
Isoleucine 0.78mg 0%
Leucine 1.399mg 0%
Lysine 1.004mg 0%
Methionine 0.291mg 0%
Phenylalanine 0.885mg 0%
Valine 0.89mg 0%
Histidine 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - ALA 0.081g 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 Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
0%
Cod liver oil
71%
Veggie burger

Comparison summary

Which food is lower in Cholesterol?
Veggie burger
Veggie burger is lower in Cholesterol (difference - 565mg)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 21.168g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $5)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.07g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 569mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 59)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.