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

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The main differences between mussels and cod liver oil

  • Mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, and zinc, yet cod liver oil is richer in vitamin A.
  • Daily need coverage for vitamin A for cod liver oil is 1994% higher.
  • Mussels contains less cholesterol.
  • Cod liver oil has a lower glycemic index than mussels.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Fish oil, cod liver.

Infographic

Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 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 CVitamin C +∞%
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 +32867%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mussels Cod liver oil DV% diff.
Vitamin A 91µg 30000µg 3323%
Vitamin D 10000IU 1250%
Vitamin D 250µg 1250%
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0mg 296%
Cholesterol 56mg 570mg 171%
Selenium 89.6µg 0µg 163%
Fats 4.48g 100g 147%
Polyunsaturated fat 1.212g 22.541g 142%
Monounsaturated fat 1.014g 46.711g 114%
Saturated fat 0.85g 22.608g 99%
Iron 6.72mg 0mg 84%
Protein 23.8g 0g 48%
Phosphorus 285mg 0mg 41%
Calories 172kcal 902kcal 37%
Vitamin B2 0.42mg 0mg 32%
Vitamin B1 0.3mg 25%
Zinc 2.67mg 0mg 24%
Vitamin B5 0.95mg 0mg 19%
Folate 76µg 0µg 19%
Vitamin B3 3mg 0mg 19%
Copper 0.149mg 0mg 17%
Sodium 369mg 0mg 16%
Vitamin C 13.6mg 0mg 15%
Magnesium 37mg 0mg 9%
Vitamin B6 0.1mg 0mg 8%
Potassium 268mg 0mg 8%
Calcium 33mg 0mg 3%
Carbs 7.39g 0g 2%
Net carbs 7.39g 0g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g 6.898g N/A
Omega-3 - DHA 0.506g 10.968g N/A
Omega-3 - DPA 0.044g 0.935g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +2132.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 -96.2%
Contains more Mono. FatMonounsaturated fat +4506.6%
Contains more Poly. FatPolyunsaturated fat +1759.8%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.