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  6. Roe vs. Cod liver oil

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

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What are the main differences between Roe and Cod liver oil?

  • Roe is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B2, Vitamin B5, Folate, and Vitamin C, while Cod liver oil is higher in Vitamin A RAE.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3323% higher.
  • Roe is lower in Cholesterol.

We used Fish, roe, mixed species, cooked, dry heat and Fish oil, cod liver types in this comparison.

Infographic

Roe 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.
Roe
Roe
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%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
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.
Roe
Roe
8
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin C +∞%
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 +32903.3%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 C +∞%
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 +32903.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1115.1%
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 +1115.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +2094%
Contains more Polyunsaturated fat +562.2%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 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 -91.7%
Contains more Monounsaturated Fat +2094%
Contains more Polyunsaturated fat +562.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Roe Cod liver oil Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 0g Roe
Fats 8.23g 100g Cod liver oil
Carbs 1.92g 0g Roe
Calories 204kcal 902kcal Cod liver oil
Calcium 28mg 0mg Roe
Iron 0.77mg 0mg Roe
Magnesium 26mg 0mg Roe
Phosphorus 515mg 0mg Roe
Potassium 283mg 0mg Roe
Sodium 117mg 0mg Cod liver oil
Zinc 1.28mg 0mg Roe
Copper 0.128mg 0mg Roe
Manganese 0.013mg 0mg Roe
Selenium 51.7µg 0µg Roe
Vitamin A 303IU 100000IU Cod liver oil
Vitamin A RAE 91µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg Roe
Vitamin B2 0.949mg 0mg Roe
Vitamin B3 2.192mg 0mg Roe
Vitamin B5 1.154mg 0mg Roe
Vitamin B6 0.185mg 0mg Roe
Folate 92µg 0µg Roe
Vitamin B12 11.54µg 0µg Roe
Tryptophan 0.375mg Roe
Threonine 1.305mg Roe
Isoleucine 1.465mg Roe
Leucine 2.509mg Roe
Lysine 2.179mg Roe
Methionine 0.71mg Roe
Phenylalanine 1.401mg Roe
Valine 1.676mg Roe
Histidine 0.778mg Roe
Cholesterol 479mg 570mg Roe
Saturated Fat 1.866g 22.608g Roe
Omega-3 - DHA 1.747g 10.968g Cod liver oil
Omega-3 - EPA 1.26g 6.898g Cod liver oil
Omega-3 - DPA 0.105g 0.935g Cod liver oil
Monounsaturated Fat 2.129g 46.711g Cod liver oil
Polyunsaturated fat 3.404g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe 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
169%
Roe
1125%
Cod liver oil
Minerals Daily Need Coverage Score
68%
Roe
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Roe
Roe is lower in Cholesterol (difference - 91mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 20.742g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 117mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $95)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.