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Flax vs Cod liver oil - In-Depth Nutrition Comparison

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How are Flax and Cod liver oil different?

  • Cod liver oil has more Vitamin A RAE, Vitamin D, Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron than Flax.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3333% higher.

Seeds, flaxseed and Fish oil, cod liver are the varieties used in this article.

Infographic

Flax 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 77% 215% 280% 276% 72% 4% 119% 407%
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
Flax
9
:
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 A +∞%
Contains more Vitamin D +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 A +∞%
Contains more Vitamin D +∞%

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.
Flax Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok

All nutrients comparison - raw data values

Nutrient Flax Cod liver oil Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 0g Flax
Fats 42.16g 100g Cod liver oil
Carbs 28.88g 0g Flax
Calories 534kcal 902kcal Cod liver oil
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Cod liver oil
Fiber 27.3g 0g Flax
Calcium 255mg 0mg Flax
Iron 5.73mg 0mg Flax
Magnesium 392mg 0mg Flax
Phosphorus 642mg 0mg Flax
Potassium 813mg 0mg Flax
Sodium 30mg 0mg Cod liver oil
Zinc 4.34mg 0mg Flax
Copper 1.22mg 0mg Flax
Vitamin A 0IU 100000IU Cod liver oil
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg mg Flax
Vitamin B2 0.161mg 0mg Flax
Vitamin B3 3.08mg 0mg Flax
Vitamin B5 0.985mg 0mg Flax
Vitamin B6 0.473mg 0mg Flax
Folate 87µg 0µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg mg Flax
Threonine 0.766mg mg Flax
Isoleucine 0.896mg mg Flax
Leucine 1.235mg mg Flax
Lysine 0.862mg mg Flax
Methionine 0.37mg mg Flax
Phenylalanine 0.957mg mg Flax
Valine 1.072mg mg Flax
Histidine 0.472mg mg Flax
Cholesterol 0mg 570mg Flax
Trans Fat g g
Saturated Fat 3.663g 22.608g Flax
Monounsaturated Fat 7.527g 46.711g Cod liver oil
Polyunsaturated fat 28.73g 22.541g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
63
Flax
1125
Cod liver oil
Mineral Summary Score
181
Flax
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
110%
Flax
0%
Cod liver oil
Carbohydrates
29%
Flax
0%
Cod liver oil
Fats
195%
Flax
462%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 18.945g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 0)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.