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  6. Chia seeds vs. Cod liver oil

Chia seeds vs. Cod liver oil — In-Depth Nutrition Comparison

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A recap on differences between Chia seeds and Cod liver oil

  • Chia seeds 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 Chia seeds.
  • The amount of Saturated Fat in Chia seeds is lower.

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

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +185085.2%
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +225.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 -85.3%
Contains more Mono. FatMonounsaturated Fat +1923%
~equal in Polyunsaturated fat ~22.541g

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
1038%
Cod liver oil
Minerals Daily Need Coverage Score
221%
Chia seeds
0%
Cod liver oil

Comparison summary

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 is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 19.278g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Chia seeds - 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.