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Cod liver oil vs Walnut - In-Depth Nutrition Comparison

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The main differences between Cod liver oil and Walnut

  • Cod liver oil is richer in Vitamin A RAE, yet Walnut is richer in Vitamin D, Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, and Iron.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3333% higher.
  • Cod liver oil contains 4 times more Saturated Fat than Walnut. Cod liver oil contains 22.608g of Saturated Fat, while Walnut contains 6.126g.

Food types used in this article are Fish oil, cod liver and Nuts, walnuts, english.

Infographic

Cod liver oil vs Walnut 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 30% 110% 113% 149% 39% 1% 85% 529%
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
:
9
Walnut
Contains more Vitamin A +499900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +499900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

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 Walnut
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Walnut Opinion
Net carbs 0g 7.01g Walnut
Protein 0g 15.23g Walnut
Fats 100g 65.21g Cod liver oil
Carbs 0g 13.71g Walnut
Calories 902kcal 654kcal Cod liver oil
Starch g 0.06g Walnut
Fructose g 0.09g Walnut
Sugar g 2.61g Cod liver oil
Fiber 0g 6.7g Walnut
Calcium 0mg 98mg Walnut
Iron 0mg 2.91mg Walnut
Magnesium 0mg 158mg Walnut
Phosphorus 0mg 346mg Walnut
Potassium 0mg 441mg Walnut
Sodium 0mg 2mg Cod liver oil
Zinc 0mg 3.09mg Walnut
Copper 0mg 1.586mg Walnut
Vitamin A 100000IU 20IU Cod liver oil
Vitamin E mg 0.7mg Walnut
Vitamin D 10000IU 0IU Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 mg 0.341mg Walnut
Vitamin B2 0mg 0.15mg Walnut
Vitamin B3 0mg 1.125mg Walnut
Vitamin B5 0mg 0.57mg Walnut
Vitamin B6 0mg 0.537mg Walnut
Folate 0µg 98µg Walnut
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Walnut
Tryptophan mg 0.17mg Walnut
Threonine mg 0.596mg Walnut
Isoleucine mg 0.625mg Walnut
Leucine mg 1.17mg Walnut
Lysine mg 0.424mg Walnut
Methionine mg 0.236mg Walnut
Phenylalanine mg 0.711mg Walnut
Valine mg 0.753mg Walnut
Histidine mg 0.391mg Walnut
Cholesterol 570mg 0mg Walnut
Trans Fat g g
Saturated Fat 22.608g 6.126g Walnut
Monounsaturated Fat 46.711g 8.933g Cod liver oil
Polyunsaturated fat 22.541g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Walnut
Low Fats diet ok
Low Carbs diet ok
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
33
Walnut
Mineral Summary Score
0
Cod liver oil
131
Walnut

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
91%
Walnut
Carbohydrates
0%
Cod liver oil
14%
Walnut
Fats
462%
Cod liver oil
301%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 16.482g)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($5)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.