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

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A recap on the differences between halibut and cod liver oil

  • Halibut is higher in selenium, vitamin B12, vitamin B6, phosphorus, vitamin B3, iron, and potassium, yet cod liver oil is higher in vitamin A.
  • Cod liver oil covers your daily vitamin A needs 1999% more than halibut.
  • The amount of saturated fat in halibut is lower.

Food varieties used in this article are Fish, halibut, greenland, cooked, dry heat and Fish oil, cod liver.

Infographic

Halibut 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 24% 1.2% 30% 32% 13% 14% 90% 13% 2% 255%
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.
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% 6% 0% 0% 18% 24% 36% 17% 112% 120% 0% 0.75% 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 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 FolateFolate +∞%
Contains more Vitamin AVitamin A +166566.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Halibut Cod liver oil DV% diff.
Vitamin A 18µg 30000µg 3331%
Vitamin D 250µg 1250%
Vitamin D 10000IU 1250%
Cholesterol 59mg 570mg 170%
Polyunsaturated fat 1.753g 22.541g 139%
Fats 17.74g 100g 127%
Monounsaturated fat 10.742g 46.711g 90%
Saturated fat 3.102g 22.608g 89%
Selenium 46.8µg 0µg 85%
Vitamin B12 0.96µg 0µg 40%
Vitamin B6 0.485mg 0mg 37%
Protein 18.42g 0g 37%
Calories 239kcal 902kcal 33%
Phosphorus 210mg 0mg 30%
Vitamin B3 1.923mg 0mg 12%
Iron 0.85mg 0mg 11%
Potassium 344mg 0mg 10%
Vitamin B2 0.103mg 0mg 8%
Magnesium 33mg 0mg 8%
Vitamin B1 0.073mg 6%
Vitamin B5 0.288mg 0mg 6%
Zinc 0.51mg 0mg 5%
Sodium 103mg 0mg 4%
Copper 0.038mg 0mg 4%
Manganese 0.015mg 0mg 1%
Calcium 4mg 0mg 0%
Folate 1µg 0µg 0%
Tryptophan 0.206mg 0%
Threonine 0.808mg 0%
Isoleucine 0.849mg 0%
Leucine 1.497mg 0%
Lysine 1.692mg 0%
Methionine 0.545mg 0%
Phenylalanine 0.719mg 0%
Valine 0.949mg 0%
Histidine 0.542mg 0%
Omega-3 - EPA 0.674g 6.898g N/A
Omega-3 - DHA 0.504g 10.968g N/A
Omega-3 - DPA 0.114g 0.935g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +463.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 10.742 g
Polyunsaturated fat: Poly. Fat 1.753 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 -86.3%
Contains more Mono. FatMonounsaturated fat +334.8%
Contains more Poly. FatPolyunsaturated fat +1185.9%

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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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.