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Cod liver oil vs. White chocolate — In-Depth Nutrition Comparison

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What are the main differences between cod liver oil and white chocolate?

  • Cod liver oil is richer in vitamin A and vitamin D, while white chocolate is higher in phosphorus, vitamin B12, vitamin B2, calcium, vitamin B5, and potassium.
  • Cod liver oil's daily need coverage for vitamin A is 1999% higher.
  • White chocolate is lower in cholesterol.
  • White chocolate has a higher glycemic index (41) than cod liver oil (0).

We used Fish oil, cod liver and Candies, white chocolate types in this comparison.

Infographic

Cod liver oil vs White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin AVitamin A +333233.3%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more FatsFats +211.6%
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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains more Mono. FatMonounsaturated fat +413.5%
Contains more Poly. FatPolyunsaturated fat +2125.2%
Contains less Sat. FatSaturated fat -14.1%

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 White chocolate
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 White chocolate DV% diff.
Vitamin A 30000µg 9µg 3332%
Vitamin D 250µg 0µg 1250%
Vitamin D 10000IU 0IU 1250%
Cholesterol 570mg 21mg 183%
Polyunsaturated fat 22.541g 1.013g 144%
Fats 100g 32.09g 104%
Monounsaturated fat 46.711g 9.097g 94%
Phosphorus 0mg 176mg 25%
Vitamin B12 0µg 0.56µg 23%
Vitamin B2 0mg 0.282mg 22%
Carbs 0g 59.24g 20%
Calcium 0mg 199mg 20%
Calories 902kcal 539kcal 18%
Saturated fat 22.608g 19.412g 15%
Vitamin B5 0mg 0.608mg 12%
Protein 0g 5.87g 12%
Vitamin K 9.1µg 8%
Selenium 0µg 4.5µg 8%
Potassium 0mg 286mg 8%
Copper 0mg 0.06mg 7%
Zinc 0mg 0.74mg 7%
Vitamin E 0.96mg 6%
Vitamin B1 0.063mg 5%
Vitamin B3 0mg 0.745mg 5%
Choline 29.5mg 5%
Sodium 0mg 90mg 4%
Vitamin B6 0mg 0.056mg 4%
Iron 0mg 0.24mg 3%
Magnesium 0mg 12mg 3%
Folate 0µg 7µg 2%
Fiber 0g 0.2g 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 59.04g N/A
Sugar 59g N/A
Manganese 0mg 0.008mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
1058%
Cod liver oil
22%
White chocolate
Minerals Daily Need Coverage Score
0%
Cod liver oil
26%
White chocolate

Comparison summary

Which food is lower in Cholesterol?
White chocolate
White chocolate is lower in Cholesterol (difference - 549mg)
Which food is lower in Saturated fat?
White chocolate
White chocolate is lower in Saturated fat (difference - 3.196g)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $2.5)
Which food is richer in minerals?
White chocolate
White chocolate is relatively richer in minerals
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 59g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 90mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 41)

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.