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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, yet Walnut is richer in Vitamin D, Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, and Iron.
  • Daily need coverage for Vitamin A 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.

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Cod liver oil vs Walnut infographic
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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
:
7
Walnut
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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)

All nutrients comparison - raw data values

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

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.