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

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How are mulberries and cod liver oil different?

  • Mulberries are higher in vitamin C, iron, vitamin B2, fiber, copper, and potassium; however, cod liver oil is richer in vitamin A and vitamin D.
  • Daily need coverage for vitamin A for cod liver oil is 2000% higher.
  • Mulberries have less saturated fat.
  • Cod liver oil has a lower glycemic index (0) than mulberries (25).

Mulberries, raw and Fish oil, cod liver are the varieties used in this article.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
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 SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +2999900%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B5 ~0mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +25541%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 -99.9%
Contains more Mono. FatMonounsaturated fat +113829.3%
Contains more Poly. FatPolyunsaturated fat +10789.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mulberry 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 Mulberry Cod liver oil DV% diff.
Vitamin A 1µg 30000µg 3333%
Vitamin D 0µg 250µg 1250%
Vitamin D 0IU 10000IU 1250%
Cholesterol 0mg 570mg 190%
Fats 0.39g 100g 153%
Polyunsaturated fat 0.207g 22.541g 149%
Monounsaturated fat 0.041g 46.711g 117%
Saturated fat 0.027g 22.608g 103%
Calories 43kcal 902kcal 43%
Vitamin C 36.4mg 0mg 40%
Iron 1.85mg 0mg 23%
Vitamin B2 0.101mg 0mg 8%
Vitamin K 7.8µg 7%
Fiber 1.7g 0g 7%
Copper 0.06mg 0mg 7%
Potassium 194mg 0mg 6%
Vitamin E 0.87mg 6%
Phosphorus 38mg 0mg 5%
Vitamin B6 0.05mg 0mg 4%
Vitamin B3 0.62mg 0mg 4%
Calcium 39mg 0mg 4%
Magnesium 18mg 0mg 4%
Protein 1.44g 0g 3%
Carbs 9.8g 0g 3%
Choline 12.3mg 2%
Vitamin B1 0.029mg 2%
Folate 6µg 0µg 2%
Zinc 0.12mg 0mg 1%
Selenium 0.6µg 0µg 1%
Net carbs 8.1g 0g N/A
Sugar 8.1g N/A
Sodium 10mg 0mg 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
Mulberry 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
17%
Mulberry
1058%
Cod liver oil
Minerals Daily Need Coverage Score
16%
Mulberry
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Mulberry
Mulberry is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 22.581g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $4.6)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 8.1g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 25)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.