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  6. Cod liver oil vs. Wafer

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

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What are the main differences between Cod liver oil and Wafer?

  • Cod liver oil is richer in Vitamin A RAE, and Vitamin D, while Wafer is higher in Copper, Iron, Manganese, Vitamin B2, and Phosphorus.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% higher.
  • Wafer is lower in Cholesterol.

We used Fish oil, cod liver and Cookies, chocolate wafers types in this comparison.

Infographic

Cod liver oil vs Wafer 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
Wafer
Wafer
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%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
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
Wafer
Wafer
Contains more Vitamin A +999900%
Contains more Vitamin D +∞%
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +999900%
Contains more Vitamin D +∞%
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
:
4
Wafer
Wafer
Contains more Fats +604.2%
Contains more Protein +∞%
Contains more Carbs +∞%
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Fats +604.2%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Wafer
Wafer
Contains more Monounsaturated Fat +860.1%
Contains more Polyunsaturated fat +442.8%
Contains less Saturated Fat -81.2%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +860.1%
Contains more Polyunsaturated fat +442.8%
Contains less Saturated Fat -81.2%

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 Wafer
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 Wafer Opinion
Net carbs 0g 69.3g Wafer
Protein 0g 6.6g Wafer
Fats 100g 14.2g Cod liver oil
Carbs 0g 72.7g Wafer
Calories 902kcal 433kcal Cod liver oil
Sugar 37.43g Cod liver oil
Fiber 0g 3.4g Wafer
Calcium 0mg 31mg Wafer
Iron 0mg 4.01mg Wafer
Magnesium 0mg 53mg Wafer
Phosphorus 0mg 132mg Wafer
Potassium 0mg 210mg Wafer
Sodium 0mg 580mg Cod liver oil
Zinc 0mg 1.09mg Wafer
Copper 0mg 0.463mg Wafer
Manganese 0mg 0.696mg Wafer
Selenium 0µg 5.7µg Wafer
Vitamin A 100000IU 10IU Cod liver oil
Vitamin A RAE 30000µg 3µg Cod liver oil
Vitamin E 0.72mg Wafer
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin B1 0.203mg Wafer
Vitamin B2 0mg 0.266mg Wafer
Vitamin B3 0mg 2.858mg Wafer
Vitamin B5 0mg 0.381mg Wafer
Vitamin B6 0mg 0.051mg Wafer
Folate 0µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 570mg 2mg Wafer
Saturated Fat 22.608g 4.241g Wafer
Omega-3 - DHA 10.968g 0.002g Cod liver oil
Omega-3 - EPA 6.898g 0.003g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 4.865g Cod liver oil
Polyunsaturated fat 22.541g 4.153g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Wafer
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
1125%
Cod liver oil
22%
Wafer
Minerals Daily Need Coverage Score
0%
Cod liver oil
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 568mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 18.367g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $5)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 580mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 61)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.