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  6. Peanut butter vs. Cod liver oil

Peanut butter vs. Cod liver oil — In-Depth Nutrition Comparison

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What are the differences between Peanut butter and Cod liver oil?

  • Peanut butter is higher in Vitamin B3, Manganese, Phosphorus, Copper, Magnesium, and Vitamin B6, however, Cod liver oil is richer in Vitamin A RAE, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% more.
  • Peanut butter has less Saturated Fat.

We used Peanut butter, smooth style, without salt and Fish oil, cod liver types in this article.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
9
:
1
Cod liver oil
Cod liver oil
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%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Cod liver oil
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.
Peanut butter
Peanut butter
8
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Cod liver oil
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 A +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +94.7%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +94.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -54.3%
Contains more Monounsaturated Fat +80.1%
Contains more Polyunsaturated fat +79.8%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -54.3%
Contains more Monounsaturated Fat +80.1%
Contains more Polyunsaturated fat +79.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter 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 Peanut butter Cod liver oil Opinion
Net carbs 17.31g 0g Peanut butter
Protein 22.21g 0g Peanut butter
Fats 51.36g 100g Cod liver oil
Carbs 22.31g 0g Peanut butter
Calories 598kcal 902kcal Cod liver oil
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Cod liver oil
Fiber 5g 0g Peanut butter
Calcium 49mg 0mg Peanut butter
Iron 1.74mg 0mg Peanut butter
Magnesium 168mg 0mg Peanut butter
Phosphorus 335mg 0mg Peanut butter
Potassium 558mg 0mg Peanut butter
Sodium 17mg 0mg Cod liver oil
Zinc 2.51mg 0mg Peanut butter
Copper 0.422mg 0mg Peanut butter
Manganese 1.665mg 0mg Peanut butter
Selenium 4.1µg 0µg Peanut butter
Vitamin A 0IU 100000IU Cod liver oil
Vitamin A RAE 0µg 30000µg Cod liver oil
Vitamin E 9.1mg Peanut butter
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin B1 0.15mg Peanut butter
Vitamin B2 0.192mg 0mg Peanut butter
Vitamin B3 13.112mg 0mg Peanut butter
Vitamin B5 1.137mg 0mg Peanut butter
Vitamin B6 0.441mg 0mg Peanut butter
Folate 87µg 0µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Cholesterol 0mg 570mg Peanut butter
Trans Fat 0.075g Cod liver oil
Saturated Fat 10.325g 22.608g Peanut butter
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Monounsaturated Fat 25.941g 46.711g Cod liver oil
Polyunsaturated fat 12.535g 22.541g Cod liver oil
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Cod liver oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62%
Peanut butter
1125%
Cod liver oil
Minerals Daily Need Coverage Score
84%
Peanut butter
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 12.283g)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $2.2)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 14)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.