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

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The main differences between sugar and cod liver oil

  • Cod liver oil is richer than sugar in vitamin A, vitamin D, polyunsaturated fat, and monounsaturated fat.
  • Daily need coverage for vitamin A for cod liver oil is 2000% higher.
  • Cod liver oil has a lower glycemic index than sugar.

Food types used in this article are Sugars, granulated and Fish oil, cod liver.

Infographic

Sugar 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.
Sugar
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
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 CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Magnesium ~0mg
~equal in Phosphorus ~0mg

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.
Sugar
1
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% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~mg
~equal in Vitamin B3 ~0mg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
2
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more FatsFats +∞%
~equal in Protein ~0g
~equal in Other ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sugar Cod liver oil DV% diff.
Vitamin A 0µg 30000µg 3333%
Vitamin D 0µg 250µg 1250%
Vitamin D 0IU 10000IU 1250%
Cholesterol 0mg 570mg 190%
Fats 0g 100g 154%
Polyunsaturated fat 0g 22.541g 150%
Monounsaturated fat 0g 46.711g 117%
Saturated fat 0g 22.608g 103%
Carbs 99.98g 0g 33%
Calories 387kcal 902kcal 26%
Copper 0.007mg 0mg 1%
Iron 0.05mg 0mg 1%
Selenium 0.6µg 0µg 1%
Vitamin B2 0.019mg 0mg 1%
Net carbs 99.98g 0g N/A
Calcium 1mg 0mg 0%
Potassium 2mg 0mg 0%
Sugar 99.8g N/A
Zinc 0.01mg 0mg 0%
Sodium 1mg 0mg 0%
Manganese 0.004mg 0mg 0%
Omega-3 - EPA 0g 6.898g N/A
Omega-3 - DHA 0g 10.968g N/A
Omega-3 - DPA 0g 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar 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
0%
Sugar
1058%
Cod liver oil
Minerals Daily Need Coverage Score
1%
Sugar
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Sugar
Sugar is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 22.608g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $4.9)
Which food is richer in minerals?
Sugar
Sugar is relatively richer in minerals
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 99.8g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 65)
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.