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  6. Provolone vs. Cod liver oil

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

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The main differences between provolone and cod liver oil

  • Provolone is richer in calcium, phosphorus, vitamin B12, zinc, and selenium, yet cod liver oil is richer in vitamin A and vitamin D.
  • Daily need coverage for vitamin A for cod liver oil is 1982% higher.
  • Cod liver oil contains less sodium.
  • Cod liver oil has a lower glycemic index than provolone.

Food types used in this article are Cheese, provolone and Fish oil, cod liver.

Infographic

Provolone 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
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 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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 EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +12611.9%
Contains more Vitamin DVitamin D +49900%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Provolone Cod liver oil DV% diff.
Vitamin A 236µg 30000µg 3307%
Vitamin D 20IU 10000IU 1248%
Vitamin D 0.5µg 250µg 1248%
Cholesterol 69mg 570mg 167%
Polyunsaturated fat 0.769g 22.541g 145%
Fats 26.62g 100g 113%
Monounsaturated fat 7.393g 46.711g 98%
Calcium 756mg 0mg 76%
Phosphorus 496mg 0mg 71%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 0g 51%
Sodium 876mg 0mg 38%
Zinc 3.23mg 0mg 29%
Calories 351kcal 902kcal 28%
Selenium 14.5µg 0µg 26%
Saturated fat 17.078g 22.608g 25%
Vitamin B2 0.321mg 0mg 25%
Vitamin B5 0.476mg 0mg 10%
Magnesium 28mg 0mg 7%
Iron 0.52mg 0mg 7%
Vitamin B6 0.073mg 0mg 6%
Potassium 138mg 0mg 4%
Folate 10µg 0µg 3%
Copper 0.026mg 0mg 3%
Choline 15.4mg 3%
Vitamin E 0.23mg 2%
Vitamin B1 0.019mg 2%
Vitamin K 2.2µg 2%
Carbs 2.14g 0g 1%
Vitamin B3 0.156mg 0mg 1%
Net carbs 2.14g 0g N/A
Sugar 0.56g N/A
Manganese 0.01mg 0mg 0%
Tryptophan 0.345mg 0%
Threonine 0.982mg 0%
Isoleucine 1.091mg 0%
Leucine 2.297mg 0%
Lysine 2.646mg 0%
Methionine 0.686mg 0%
Phenylalanine 1.287mg 0%
Valine 1.64mg 0%
Histidine 1.115mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +275.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 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 -24.5%
Contains more Mono. FatMonounsaturated fat +531.8%
Contains more Poly. FatPolyunsaturated fat +2831.2%

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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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.