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Squid as food vs. Cod liver oil — In-Depth Nutrition Comparison

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How are Squid as food and Cod liver oil different?

  • Squid as food has more Vitamin B12, Selenium, Iron, Vitamin B2, Copper, and Phosphorus, however, Cod liver oil is richer in Vitamin A RAE.
  • Cod liver oil covers your daily need of Vitamin A RAE 3311% more than Squid as food.
  • Cod liver oil contains less Sodium.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish oil, cod liver types were used in this article.

Infographic

Squid as food 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.
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
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.
:
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 B12 +∞%
Contains more Vitamin A +14714.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
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 B12 +∞%
Contains more Vitamin A +14714.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +7042.9%
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
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 +7042.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +28734%
Contains more Polyunsaturated fat +8310.8%
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +28734%
Contains more Polyunsaturated fat +8310.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid as food Cod liver oil Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 0g Squid as food
Fats 1.4g 100g Cod liver oil
Carbs 1.64g 0g Squid as food
Calories 158kcal 902kcal Cod liver oil
Calcium 180mg 0mg Squid as food
Iron 10.84mg 0mg Squid as food
Magnesium 60mg 0mg Squid as food
Phosphorus 580mg 0mg Squid as food
Potassium 637mg 0mg Squid as food
Sodium 744mg 0mg Cod liver oil
Zinc 3.46mg 0mg Squid as food
Copper 0.998mg 0mg Squid as food
Manganese 0.209mg 0mg Squid as food
Selenium 89.6µg 0µg Squid as food
Vitamin A 675IU 100000IU Cod liver oil
Vitamin A RAE 203µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 8.5mg 0mg Squid as food
Vitamin B1 0.017mg Squid as food
Vitamin B2 1.729mg 0mg Squid as food
Vitamin B3 2.189mg 0mg Squid as food
Vitamin B5 0.9mg 0mg Squid as food
Vitamin B6 0.27mg 0mg Squid as food
Folate 24µg 0µg Squid as food
Vitamin B12 5.4µg 0µg Squid as food
Tryptophan 0.364mg Squid as food
Threonine 1.398mg Squid as food
Isoleucine 1.414mg Squid as food
Leucine 2.287mg Squid as food
Lysine 2.427mg Squid as food
Methionine 0.733mg Squid as food
Phenylalanine 1.164mg Squid as food
Valine 1.419mg Squid as food
Histidine 0.624mg Squid as food
Cholesterol 224mg 570mg Squid as food
Saturated Fat 0.236g 22.608g Squid as food
Omega-3 - DHA 0.132g 10.968g Cod liver oil
Omega-3 - EPA 0.078g 6.898g Cod liver oil
Omega-3 - DPA 0.012g 0.935g Cod liver oil
Monounsaturated Fat 0.162g 46.711g Cod liver oil
Polyunsaturated fat 0.268g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food 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
110%
Squid as food
1125%
Cod liver oil
Minerals Daily Need Coverage Score
185%
Squid as food
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Squid as food
Squid as food is lower in Cholesterol (difference - 346mg)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 22.372g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $5)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food is richer in vitamins?
Squid as food
Squid as food is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 744mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.