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Roe vs Cod liver oil - In-Depth Nutrition Comparison

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

  • Cod liver oil has more Vitamin A RAE, Vitamin B12, Selenium, Phosphorus, Vitamin B2, Vitamin B5, Folate, and Vitamin C than Roe.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3323% higher.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
8
:
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
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
Vitamin A 303IU 100000IU Cod liver oil
Vitamin E mg mg
Vitamin D IU 10000IU Cod liver oil
Vitamin D µg 250µg Cod liver oil
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg mg 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
Vitamin K µg µg
Tryptophan 0.375mg mg Roe
Threonine 1.305mg mg Roe
Isoleucine 1.465mg mg Roe
Leucine 2.509mg mg Roe
Lysine 2.179mg mg Roe
Methionine 0.71mg mg Roe
Phenylalanine 1.401mg mg Roe
Valine 1.676mg mg Roe
Histidine 0.778mg mg Roe
Cholesterol 479mg 570mg Roe
Trans Fat g g
Saturated Fat 1.866g 22.608g Roe
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
1125
Cod liver oil
Mineral Summary Score
49
Roe
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
0%
Cod liver oil
Carbohydrates
2%
Roe
0%
Cod liver oil
Fats
38%
Roe
462%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.