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  6. Cod liver oil vs. Yolk

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

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The main differences between cod liver oil and yolk

  • Cod liver oil is richer in vitamin A and vitamin D, yet yolk is richer in selenium, vitamin B12, vitamin B5, phosphorus, vitamin B2, and folate.
  • Daily need coverage for vitamin A for cod liver oil is 1971% higher.
  • Cod liver oil contains 46 times more vitamin D than yolk. Cod liver oil contains 10000IU of vitamin D, while yolk contains 218IU.
  • Yolk contains less saturated fat.

Food types used in this article are Fish oil, cod liver and Egg, yolk, raw, fresh.

Infographic

Cod liver oil vs Yolk 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%
Yolk
Yolk
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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%
Yolk
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin AVitamin A +7774%
Contains more Vitamin DVitamin D +4529.6%
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 C ~0mg

All nutrients comparison - raw data values

Nutrient Cod liver oil Yolk DV% diff.
Vitamin A 30000µg 381µg 3291%
Vitamin D 10000IU 218IU 1223%
Vitamin D 250µg 5.4µg 1223%
Cholesterol 570mg 1085mg 172%
Choline 820.2mg 149%
Polyunsaturated fat 22.541g 4.204g 122%
Fats 100g 26.54g 113%
Selenium 0µg 56µg 102%
Monounsaturated fat 46.711g 11.738g 87%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0mg 2.99mg 60%
Saturated fat 22.608g 9.551g 59%
Phosphorus 0mg 390mg 56%
Vitamin B2 0mg 0.528mg 41%
Folate 0µg 146µg 37%
Iron 0mg 2.73mg 34%
Protein 0g 15.86g 32%
Calories 902kcal 322kcal 29%
Vitamin B6 0mg 0.35mg 27%
Zinc 0mg 2.3mg 21%
Vitamin E 2.58mg 17%
Vitamin B1 0.176mg 15%
Calcium 0mg 129mg 13%
Copper 0mg 0.077mg 9%
Potassium 0mg 109mg 3%
Manganese 0mg 0.055mg 2%
Sodium 0mg 48mg 2%
Magnesium 0mg 5mg 1%
Vitamin K 0.7µg 1%
Carbs 0g 3.59g 1%
Net carbs 0g 3.59g N/A
Sugar 0.56g N/A
Vitamin B3 0mg 0.024mg 0%
Tryptophan 0.177mg 0%
Threonine 0.687mg 0%
Isoleucine 0.866mg 0%
Leucine 1.399mg 0%
Lysine 1.217mg 0%
Methionine 0.378mg 0%
Phenylalanine 0.681mg 0%
Valine 0.949mg 0%
Histidine 0.416mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 6.898g 0.011g N/A
Omega-3 - DHA 10.968g 0.114g 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
Yolk
Yolk
4
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more FatsFats +276.8%
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
Yolk
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains more Mono. FatMonounsaturated fat +297.9%
Contains more Poly. FatPolyunsaturated fat +436.2%
Contains less Sat. FatSaturated fat -57.8%

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.