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  6. Seed vs. Cod liver oil

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

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A recap on differences between Seed and Cod liver oil

  • Seed is higher than Cod liver oil in Fiber, Phosphorus, Manganese, Copper, Selenium, Iron, Magnesium, and Calcium.
  • Cod liver oil covers your daily Cholesterol needs 190% more than Seed.
  • The amount of Saturated Fat in Seed is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Fish oil, cod liver.

Infographic

Seed 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.
Seed
Seed
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%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
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.
Seed
Seed
6
:
4
Cod liver oil
Cod liver oil
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Folate +∞%
Contains more Vitamin A +185085.2%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 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 Folate +∞%
Contains more Vitamin A +185085.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +225.3%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +225.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Cod liver oil
Cod liver oil
Contains less Saturated Fat -85.3%
Contains more Monounsaturated Fat +1923%
Equal in Polyunsaturated fat - 22.541
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 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 -85.3%
Contains more Monounsaturated Fat +1923%
Equal in Polyunsaturated fat - 22.541

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Cod liver oil Opinion
Net carbs 7.72g 0g Seed
Protein 16.54g 0g Seed
Fats 30.74g 100g Cod liver oil
Carbs 42.12g 0g Seed
Calories 486kcal 902kcal Cod liver oil
Fiber 34.4g 0g Seed
Calcium 631mg 0mg Seed
Iron 7.72mg 0mg Seed
Magnesium 335mg 0mg Seed
Phosphorus 860mg 0mg Seed
Potassium 407mg 0mg Seed
Sodium 16mg 0mg Cod liver oil
Zinc 4.58mg 0mg Seed
Copper 0.924mg 0mg Seed
Manganese 2.723mg 0mg Seed
Selenium 55.2µg 0µg Seed
Vitamin A 54IU 100000IU Cod liver oil
Vitamin A RAE 30000µg Cod liver oil
Vitamin E 0.5mg Seed
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg Seed
Vitamin B2 0.17mg 0mg Seed
Vitamin B3 8.83mg 0mg Seed
Folate 49µg 0µg Seed
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Cholesterol 0mg 570mg Seed
Trans Fat 0.14g Cod liver oil
Saturated Fat 3.33g 22.608g Seed
Omega-3 - DHA 10.968g Cod liver oil
Omega-3 - EPA 6.898g Cod liver oil
Omega-3 - DPA 0.935g Cod liver oil
Monounsaturated Fat 2.309g 46.711g Cod liver oil
Polyunsaturated fat 23.665g 22.541g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
1125%
Cod liver oil
Minerals Daily Need Coverage Score
221%
Seed
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 19.278g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.