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  6. Cod liver oil vs. Watercress

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

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Significant differences between cod liver oil and watercress

  • Cod liver oil has more vitamin A and vitamin D; however, watercress is richer in vitamin C, calcium, manganese, vitamin B6, potassium, and vitamin B2.
  • Cod liver oil covers your daily vitamin A needs 1936% more than watercress.
  • Watercress contains less cholesterol.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of cod liver oil is 0.

Specific food types used in this comparison are Fish oil, cod liver and Watercress, raw.

Infographic

Cod liver oil vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +18650%
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 FolateFolate +∞%
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cod liver oil Watercress DV% diff.
Vitamin A 30000µg 160µg 3316%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Vitamin K 250µg 208%
Cholesterol 570mg 0mg 190%
Fats 100g 0.1g 154%
Polyunsaturated fat 22.541g 0.035g 150%
Monounsaturated fat 46.711g 0.008g 117%
Saturated fat 22.608g 0.027g 103%
Vitamin C 0mg 43mg 48%
Calories 902kcal 11kcal 45%
Calcium 0mg 120mg 12%
Manganese 0mg 0.244mg 11%
Potassium 0mg 330mg 10%
Vitamin B6 0mg 0.129mg 10%
Vitamin B2 0mg 0.12mg 9%
Copper 0mg 0.077mg 9%
Phosphorus 0mg 60mg 9%
Vitamin B1 0.09mg 8%
Vitamin E 1mg 7%
Vitamin B5 0mg 0.31mg 6%
Protein 0g 2.3g 5%
Magnesium 0mg 21mg 5%
Iron 0mg 0.2mg 3%
Sodium 0mg 41mg 2%
Selenium 0µg 0.9µg 2%
Fiber 0g 0.5g 2%
Folate 0µg 9µg 2%
Choline 9mg 2%
Zinc 0mg 0.11mg 1%
Vitamin B3 0mg 0.2mg 1%
Net carbs 0g 0.79g N/A
Carbs 0g 1.29g 0%
Sugar 0.2g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +99900%
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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +583787.5%
Contains more Poly. FatPolyunsaturated fat +64302.9%
Contains less Sat. FatSaturated fat -99.9%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.