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

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How are fontina and cod liver oil different?

  • Fontina is higher in vitamin B12, calcium, phosphorus, zinc, and selenium; however, cod liver oil is richer in vitamin A and vitamin D.
  • Daily need coverage for vitamin A for cod liver oil is 1982% higher.
  • Cod liver oil has less sodium.
  • Cod liver oil has a lower glycemic index (0) than fontina (27).

Cheese, fontina and Fish oil, cod liver are the varieties used in this article.

Infographic

Fontina vs Cod liver oil 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" 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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%
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 +∞%
Contains less SodiumSodium -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.
Fontina
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +11394.3%
Contains more Vitamin DVitamin D +41566.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +221.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +437.7%
Contains more Poly. FatPolyunsaturated fat +1262.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fontina 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 ok

All nutrients comparison - raw data values

Nutrient Fontina Cod liver oil DV% diff.
Vitamin A 261µg 30000µg 3304%
Vitamin D 23IU 10000IU 1247%
Vitamin D 0.6µg 250µg 1247%
Cholesterol 116mg 570mg 151%
Polyunsaturated fat 1.654g 22.541g 139%
Fats 31.14g 100g 106%
Monounsaturated fat 8.687g 46.711g 95%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 0mg 55%
Protein 25.6g 0g 51%
Phosphorus 346mg 0mg 49%
Sodium 800mg 0mg 35%
Zinc 3.5mg 0mg 32%
Calories 389kcal 902kcal 26%
Selenium 14.5µg 0µg 26%
Saturated fat 19.196g 22.608g 16%
Vitamin B2 0.204mg 0mg 16%
Vitamin B5 0.429mg 0mg 9%
Vitamin B6 0.083mg 0mg 6%
Copper 0.025mg 0mg 3%
Magnesium 14mg 0mg 3%
Iron 0.23mg 0mg 3%
Choline 15.4mg 3%
Vitamin E 0.27mg 2%
Folate 6µg 0µg 2%
Vitamin B1 0.021mg 2%
Potassium 64mg 0mg 2%
Vitamin K 2.6µg 2%
Carbs 1.55g 0g 1%
Vitamin B3 0.15mg 0mg 1%
Manganese 0.014mg 0mg 1%
Net carbs 1.55g 0g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 0%
Omega-3 - EPA 0g 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - DPA 0g 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina Cod liver oil
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
33%
Fontina
1058%
Cod liver oil
Minerals Daily Need Coverage Score
63%
Fontina
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Fontina
Fontina is lower in Cholesterol (difference - 454mg)
Which food is lower in Saturated fat?
Fontina
Fontina is lower in Saturated fat (difference - 3.412g)
Which food is cheaper?
Fontina
Fontina is cheaper (difference - $1.5)
Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 800mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.