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  6. Semolina vs. Cod liver oil

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

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A recap on differences between Semolina and Cod liver oil

  • Semolina is higher in Manganese, Selenium, Vitamin B6, Copper, Vitamin B3, Phosphorus, and Vitamin B5, yet Cod liver oil is higher in Vitamin D.
  • Cod liver oil covers your daily Vitamin D needs 1667% more than Semolina.
  • The amount of Saturated Fat in Semolina is lower.

Food varieties used in this article are Rice, white, long-grain, parboiled, unenriched, dry and Fish oil, cod liver.

Infographic

Semolina 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.
Semolina
Semolina
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%
Semolina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 28% 20% 66% 16% 1% 28% 95% 135% 109%
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.
Semolina
Semolina
8
:
2
Cod liver oil
Cod liver oil
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 +∞%
Semolina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
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 B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Semolina
Semolina
4
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +9608.7%
Semolina
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 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 +9608.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Semolina
Semolina
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +18005%
Contains more Polyunsaturated fat +6900.3%
Semolina
34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 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 -98.7%
Contains more Monounsaturated Fat +18005%
Contains more Polyunsaturated fat +6900.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Semolina 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 Semolina Cod liver oil Opinion
Net carbs 79.09g 0g Semolina
Protein 7.51g 0g Semolina
Fats 1.03g 100g Cod liver oil
Carbs 80.89g 0g Semolina
Calories 374kcal 902kcal Cod liver oil
Starch 68.29g Semolina
Fructose 0.02g Semolina
Sugar 0.33g Cod liver oil
Fiber 1.8g 0g Semolina
Calcium 71mg 0mg Semolina
Iron 0.74mg 0mg Semolina
Magnesium 27mg 0mg Semolina
Phosphorus 153mg 0mg Semolina
Potassium 174mg 0mg Semolina
Sodium 2mg 0mg Cod liver oil
Zinc 1.02mg 0mg Semolina
Copper 0.284mg 0mg Semolina
Manganese 1.035mg 0mg Semolina
Selenium 19.9µg 0µg Semolina
Vitamin A 0IU 100000IU Cod liver oil
Vitamin A RAE 30000µg Cod liver oil
Vitamin E 0.03mg Semolina
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin B1 0.224mg Semolina
Vitamin B2 0.05mg 0mg Semolina
Vitamin B3 5.048mg 0mg Semolina
Vitamin B5 0.672mg 0mg Semolina
Vitamin B6 0.452mg 0mg Semolina
Folate 8µg 0µg Semolina
Vitamin K 0.1µg Semolina
Tryptophan 0.103mg Semolina
Threonine 0.271mg Semolina
Isoleucine 0.339mg Semolina
Leucine 0.656mg Semolina
Lysine 0.215mg Semolina
Methionine 0.183mg Semolina
Phenylalanine 0.398mg Semolina
Valine 0.47mg Semolina
Histidine 0.185mg Semolina
Cholesterol 0mg 570mg Semolina
Saturated Fat 0.294g 22.608g Semolina
Omega-3 - DHA 0g 10.968g Cod liver oil
Omega-3 - EPA 0g 6.898g Cod liver oil
Omega-3 - DPA 0g 0.935g Cod liver oil
Monounsaturated Fat 0.258g 46.711g Cod liver oil
Polyunsaturated fat 0.322g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Semolina 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
26%
Semolina
1125%
Cod liver oil
Minerals Daily Need Coverage Score
52%
Semolina
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Semolina
Semolina is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 22.314g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $3.6)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is richer in vitamins?
Semolina
Semolina is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0.33g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 54)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.