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Pacific saury vs. Cod liver oil — In-Depth Nutrition Comparison

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Summary of differences between Pacific saury and Cod liver oil

  • Pacific saury has more Vitamin B12, Manganese, Phosphorus, Selenium, Copper, Iron, and Vitamin B3, however, Cod liver oil is higher in Vitamin A RAE.
  • Cod liver oil covers your daily need of Vitamin A RAE 3331% more than Pacific saury.
  • Pacific saury has less Cholesterol.

These are the specific foods used in this comparison Fish, pike, walleye, cooked, dry heat and Fish oil, cod liver.

Infographic

Pacific saury 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 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
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 +123356.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 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 +123356.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +6310.3%
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 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 +6310.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +12290.2%
Contains more Polyunsaturated fat +3833.9%
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -98.6%
Contains more Monounsaturated Fat +12290.2%
Contains more Polyunsaturated fat +3833.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury 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 Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Cod liver oil Opinion
Protein 24.54g 0g Pacific saury
Fats 1.56g 100g Cod liver oil
Calories 119kcal 902kcal Cod liver oil
Calcium 141mg 0mg Pacific saury
Iron 1.67mg 0mg Pacific saury
Magnesium 38mg 0mg Pacific saury
Phosphorus 269mg 0mg Pacific saury
Potassium 499mg 0mg Pacific saury
Sodium 65mg 0mg Cod liver oil
Zinc 0.79mg 0mg Pacific saury
Copper 0.228mg 0mg Pacific saury
Manganese 1.026mg 0mg Pacific saury
Selenium 16.2µg 0µg Pacific saury
Vitamin A 81IU 100000IU Cod liver oil
Vitamin A RAE 24µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.312mg Pacific saury
Vitamin B2 0.195mg 0mg Pacific saury
Vitamin B3 2.801mg 0mg Pacific saury
Vitamin B5 0.865mg 0mg Pacific saury
Vitamin B6 0.138mg 0mg Pacific saury
Folate 17µg 0µg Pacific saury
Vitamin B12 2.31µg 0µg Pacific saury
Tryptophan 0.275mg Pacific saury
Threonine 1.076mg Pacific saury
Isoleucine 1.131mg Pacific saury
Leucine 1.994mg Pacific saury
Lysine 2.254mg Pacific saury
Methionine 0.726mg Pacific saury
Phenylalanine 0.958mg Pacific saury
Valine 1.264mg Pacific saury
Histidine 0.722mg Pacific saury
Cholesterol 110mg 570mg Pacific saury
Saturated Fat 0.319g 22.608g Pacific saury
Omega-3 - DHA 0.288g 10.968g Cod liver oil
Omega-3 - EPA 0.11g 6.898g Cod liver oil
Omega-3 - DPA 0.049g 0.935g Cod liver oil
Monounsaturated Fat 0.377g 46.711g Cod liver oil
Polyunsaturated fat 0.573g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury 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
47%
Pacific saury
1125%
Cod liver oil
Minerals Daily Need Coverage Score
62%
Pacific saury
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 460mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 22.289g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $5)
Which food is richer in minerals?
Pacific saury
Pacific saury is relatively richer in minerals
Which food is richer in vitamins?
Pacific saury
Pacific saury is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 65mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.