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  6. Cod liver oil vs. Waffle

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

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What are the main differences between cod liver oil and waffle?

  • Cod liver oil is richer in vitamin A, while waffle is higher in selenium, iron, phosphorus, vitamin B2, calcium, and vitamin B3.
  • Cod liver oil's daily need coverage for vitamin A is 1995% higher.
  • Waffle has 8 times less cholesterol than cod liver oil. Cod liver oil has 570mg of cholesterol, while waffle has 69mg.
  • Waffle has a higher glycemic index (76) than cod liver oil (0).

We used Fish oil, cod liver and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Cod liver oil vs Waffle 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%
Waffle
Waffle
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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%
Waffle
Waffle
8
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin AVitamin A +46053.8%
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 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cod liver oil Waffle DV% diff.
Vitamin A 30000µg 65µg 3326%
Vitamin D 10000IU 1250%
Vitamin D 250µg 1250%
Cholesterol 570mg 69mg 167%
Fats 100g 14.1g 132%
Monounsaturated fat 46.711g 3.521g 108%
Polyunsaturated fat 22.541g 6.785g 105%
Saturated fat 22.608g 2.866g 90%
Selenium 0µg 46.2µg 84%
Calories 902kcal 291kcal 31%
Iron 0mg 2.31mg 29%
Phosphorus 0mg 190mg 27%
Vitamin B2 0mg 0.347mg 27%
Calcium 0mg 255mg 26%
Sodium 0mg 511mg 22%
Vitamin B1 0.263mg 22%
Protein 0g 7.9g 16%
Vitamin B3 0mg 2.073mg 13%
Manganese 0mg 0.265mg 12%
Folate 0µg 46µg 12%
Carbs 0g 32.9g 11%
Vitamin B12 0µg 0.25µg 10%
Vitamin B5 0mg 0.485mg 10%
Copper 0mg 0.062mg 7%
Zinc 0mg 0.68mg 6%
Magnesium 0mg 19mg 5%
Potassium 0mg 159mg 5%
Vitamin B6 0mg 0.056mg 4%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 32.9g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 6.898g 0.001g N/A
Omega-3 - DHA 10.968g 0.006g N/A
Omega-3 - DPA 0.935g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more FatsFats +609.2%
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
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains more Mono. FatMonounsaturated fat +1226.6%
Contains more Poly. FatPolyunsaturated fat +232.2%
Contains less Sat. FatSaturated fat -87.3%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.