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  6. Flax seeds vs. Cod liver oil

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

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How are Flax seeds and Cod liver oil different?

  • Flax seeds are higher in Copper, Fiber, Manganese, Magnesium, Phosphorus, and Iron, however, Cod liver oil is richer in Vitamin A, and Vitamin D.
  • Daily need coverage for Vitamin A from Cod liver oil is 3333% higher.
  • Flax seeds have less Saturated Fat.

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

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +137.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -83.8%
Contains more Poly. FatPolyunsaturated fat +27.5%
Contains more Mono. FatMonounsaturated Fat +520.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 seeds Cod liver oil Opinion
Calories 534kcal 902kcal Cod liver oil
Protein 18.29g 0g Flax seeds
Fats 42.16g 100g Cod liver oil
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 0g Flax seeds
Carbs 28.88g 0g Flax seeds
Cholesterol 0mg 570mg Flax seeds
Vitamin D 0IU 10000IU Cod liver oil
Magnesium 392mg 0mg Flax seeds
Calcium 255mg 0mg Flax seeds
Potassium 813mg 0mg Flax seeds
Iron 5.73mg 0mg Flax seeds
Sugar 1.55g Cod liver oil
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0mg Flax seeds
Zinc 4.34mg 0mg Flax seeds
Phosphorus 642mg 0mg Flax seeds
Sodium 30mg 0mg Cod liver oil
Vitamin A 0IU 100000IU Cod liver oil
Vitamin A 0µg 30000µg Cod liver oil
Vitamin E 0.31mg Flax seeds
Vitamin D 0µg 250µg Cod liver oil
Manganese 2.482mg 0mg Flax seeds
Selenium 25.4µg 0µg Flax seeds
Vitamin B1 1.644mg Flax seeds
Vitamin B2 0.161mg 0mg Flax seeds
Vitamin B3 3.08mg 0mg Flax seeds
Vitamin B5 0.985mg 0mg Flax seeds
Vitamin B6 0.473mg 0mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 0µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 22.608g Flax seeds
Monounsaturated Fat 7.527g 46.711g Cod liver oil
Polyunsaturated fat 28.73g 22.541g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
62%
Flax seeds
1038%
Cod liver oil
Minerals Daily Need Coverage Score
191%
Flax seeds
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 18.945g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $2)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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

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. Flax seeds - 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.