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  6. Liver vs. Cod liver oil

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

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Significant differences between liver and cod liver oil

  • Liver has more vitamin B12, iron, vitamin B2, selenium, vitamin B5, copper, and zinc; however, cod liver oil is richer in vitamin A.
  • Cod liver oil covers your daily vitamin A needs 1640% more than liver.
  • Liver contains less cholesterol.

Specific food types used in this comparison are Pork, fresh, variety meats, and by-products, liver, cooked, braised and Fish oil, cod liver.

Infographic

Liver 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.
Liver
Liver
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
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.
Liver
Liver
8
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 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 +455%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Liver Cod liver oil DV% diff.
Vitamin A 5405µg 30000µg 2733%
Vitamin D 250µg 1250%
Vitamin D 10000IU 1250%
Vitamin B12 18.67µg 0µg 778%
Iron 17.92mg 0mg 224%
Vitamin B2 2.196mg 0mg 169%
Fats 4.4g 100g 147%
Polyunsaturated fat 1.05g 22.541g 143%
Selenium 67.5µg 0µg 123%
Monounsaturated fat 0.63g 46.711g 115%
Saturated fat 1.41g 22.608g 96%
Vitamin B5 4.774mg 0mg 95%
Cholesterol 355mg 570mg 72%
Copper 0.634mg 0mg 70%
Zinc 6.72mg 0mg 61%
Vitamin B3 8.435mg 0mg 53%
Protein 26.02g 0g 52%
Vitamin B6 0.57mg 0mg 44%
Folate 163µg 0µg 41%
Calories 165kcal 902kcal 37%
Phosphorus 241mg 0mg 34%
Vitamin C 23.6mg 0mg 26%
Vitamin B1 0.258mg 22%
Manganese 0.3mg 0mg 13%
Potassium 150mg 0mg 4%
Magnesium 14mg 0mg 3%
Sodium 49mg 0mg 2%
Calcium 10mg 0mg 1%
Carbs 3.76g 0g 1%
Net carbs 3.76g 0g N/A
Tryptophan 0.366mg 0%
Threonine 1.107mg 0%
Isoleucine 1.32mg 0%
Leucine 2.319mg 0%
Lysine 2.007mg 0%
Methionine 0.645mg 0%
Phenylalanine 1.274mg 0%
Valine 1.607mg 0%
Histidine 0.708mg 0%
Omega-3 - EPA 0g 6.898g N/A
Omega-3 - DHA 0.03g 10.968g N/A
Omega-3 - DPA 0.04g 0.935g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Liver
Liver
4
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 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 +2172.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Liver
Liver
1
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 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 -93.8%
Contains more Mono. FatMonounsaturated fat +7314.4%
Contains more Poly. FatPolyunsaturated fat +2046.8%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.