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  6. Rockfish vs. Cod liver oil

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

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Significant differences between rockfish and cod liver oil

  • Rockfish has more selenium, vitamin B12, phosphorus, vitamin B6, vitamin B3, and vitamin B2; however, cod liver oil is richer in vitamin A and vitamin D.
  • Cod liver oil covers your daily vitamin A needs 2000% more than rockfish.
  • Rockfish contains less cholesterol.

Specific food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish oil, cod liver.

Infographic

Rockfish 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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
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% 1.7% 8.8% 69% 6.8% 52% 54% 24% 56% 199% 0% 7.5% 43%
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 FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +599900%
Contains more Vitamin DVitamin D +5334.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rockfish Cod liver oil DV% diff.
Vitamin A 5µg 30000µg 3333%
Vitamin D 183IU 10000IU 1227%
Vitamin D 4.6µg 250µg 1227%
Cholesterol 61mg 570mg 170%
Fats 1.62g 100g 151%
Polyunsaturated fat 0.485g 22.541g 147%
Selenium 76.2µg 0µg 139%
Monounsaturated fat 0.466g 46.711g 116%
Saturated fat 0.42g 22.608g 101%
Vitamin B12 1.59µg 0µg 66%
Protein 22.23g 0g 44%
Calories 109kcal 902kcal 40%
Phosphorus 248mg 0mg 35%
Vitamin B6 0.241mg 0mg 19%
Vitamin B3 2.897mg 0mg 18%
Vitamin B2 0.226mg 0mg 17%
Potassium 467mg 0mg 14%
Choline 78.7mg 14%
Vitamin B5 0.404mg 0mg 8%
Magnesium 33mg 0mg 8%
Iron 0.36mg 0mg 5%
Copper 0.041mg 0mg 5%
Sodium 89mg 0mg 4%
Zinc 0.43mg 0mg 4%
Vitamin E 0.44mg 3%
Folate 10µg 0µg 3%
Vitamin B1 0.027mg 2%
Calcium 17mg 0mg 2%
Manganese 0.013mg 0mg 1%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0%
Threonine 1.014mg 0%
Isoleucine 1.06mg 0%
Leucine 1.835mg 0%
Lysine 2.188mg 0%
Methionine 0.707mg 0%
Phenylalanine 0.935mg 0%
Valine 1.106mg 0%
Histidine 0.502mg 0%
Omega-3 - EPA 0.107g 6.898g N/A
Omega-3 - DHA 0.238g 10.968g N/A
Omega-3 - DPA 0.027g 0.935g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +6072.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 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 -98.1%
Contains more Mono. FatMonounsaturated fat +9923.8%
Contains more Poly. FatPolyunsaturated fat +4547.6%

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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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.