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

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How are Flatfish and Cod liver oil different?

  • Flatfish has more Selenium, Vitamin B12, Phosphorus, Vitamin B6, and Vitamin B3, however, Cod liver oil is richer in Vitamin A RAE, and Vitamin D.
  • Cod liver oil covers your daily need of Vitamin A RAE 3332% more than Flatfish.
  • Cod liver oil contains less Sodium.

Fish, flatfish (flounder and sole species), cooked, dry heat and Fish oil, cod liver types were used in this article.

Infographic

Flatfish vs Cod liver oil 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
:
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +270170.3%
Contains more Vitamin D +7042.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +270170.3%
Contains more Vitamin D +7042.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +4119.4%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +4119.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +7009.7%
Contains more Polyunsaturated fat +4810.9%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +7009.7%
Contains more Polyunsaturated fat +4810.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish Cod liver oil
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 Equal

All nutrients comparison - raw data values

Nutrient Flatfish Cod liver oil Opinion
Protein 15.24g 0g Flatfish
Fats 2.37g 100g Cod liver oil
Calories 86kcal 902kcal Cod liver oil
Calcium 25mg 0mg Flatfish
Iron 0.23mg 0mg Flatfish
Magnesium 22mg 0mg Flatfish
Phosphorus 309mg 0mg Flatfish
Potassium 197mg 0mg Flatfish
Sodium 363mg 0mg Cod liver oil
Zinc 0.39mg 0mg Flatfish
Copper 0.023mg 0mg Flatfish
Manganese 0.017mg 0mg Flatfish
Selenium 32.6µg 0µg Flatfish
Vitamin A 37IU 100000IU Cod liver oil
Vitamin A RAE 12µg 30000µg Cod liver oil
Vitamin E 0.77mg Flatfish
Vitamin D 139IU 10000IU Cod liver oil
Vitamin D 3.5µg 250µg Cod liver oil
Vitamin B1 0.026mg Flatfish
Vitamin B2 0.025mg 0mg Flatfish
Vitamin B3 1.278mg 0mg Flatfish
Vitamin B5 0.227mg 0mg Flatfish
Vitamin B6 0.115mg 0mg Flatfish
Folate 6µg 0µg Flatfish
Vitamin B12 1.31µg 0µg Flatfish
Choline 79.9mg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg Flatfish
Threonine 0.719mg Flatfish
Isoleucine 0.754mg Flatfish
Leucine 1.335mg Flatfish
Lysine 1.561mg Flatfish
Methionine 0.56mg Flatfish
Phenylalanine 0.624mg Flatfish
Valine 0.8mg Flatfish
Histidine 0.374mg Flatfish
Cholesterol 56mg 570mg Flatfish
Trans Fat 0.014g Cod liver oil
Saturated Fat 0.542g 22.608g Flatfish
Omega-3 - DHA 0.132g 10.968g Cod liver oil
Omega-3 - EPA 0.168g 6.898g Cod liver oil
Omega-3 - DPA 0.034g 0.935g Cod liver oil
Monounsaturated Fat 0.657g 46.711g Cod liver oil
Polyunsaturated fat 0.459g 22.541g Cod liver oil
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Cod liver oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
32%
Flatfish
1038%
Cod liver oil
Minerals Daily Need Coverage Score
43%
Flatfish
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 514mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 22.066g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $5)
Which food is richer in minerals?
Flatfish
Flatfish is relatively richer in minerals
Which food is richer in vitamins?
Flatfish
Flatfish is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 363mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.