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

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What are the differences between sunfish and cod liver oil?

  • Sunfish is higher in vitamin B12, copper, manganese, phosphorus, selenium, iron, and zinc; however, cod liver oil is richer in vitamin A.
  • Cod liver oil's daily need coverage for vitamin A is 3331% more.
  • Sunfish has less cholesterol.

We used Fish, sunfish, pumpkin seed, cooked, dry heat and Fish oil, cod liver types in this article.

Infographic

Sunfish vs Cod liver oil infographic
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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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 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 CVitamin C +∞%
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 B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +176370.6%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +11011.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 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 -99.2%
Contains more Mono. FatMonounsaturated fat +31040.7%
Contains more Poly. FatPolyunsaturated fat +7055.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunfish 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 Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Sunfish Cod liver oil DV% diff.
Vitamin A 17µg 30000µg 3331%
Vitamin D 250µg 1250%
Vitamin D 10000IU 1250%
Cholesterol 86mg 570mg 161%
Fats 0.9g 100g 152%
Polyunsaturated fat 0.315g 22.541g 148%
Monounsaturated fat 0.15g 46.711g 116%
Saturated fat 0.178g 22.608g 102%
Vitamin B12 2.31µg 0µg 96%
Protein 24.87g 0g 50%
Copper 0.385mg 0mg 43%
Manganese 0.897mg 0mg 39%
Calories 114kcal 902kcal 39%
Phosphorus 231mg 0mg 33%
Selenium 16.2µg 0µg 29%
Iron 1.54mg 0mg 19%
Zinc 1.99mg 0mg 18%
Vitamin B5 0.865mg 0mg 17%
Potassium 449mg 0mg 13%
Vitamin B6 0.138mg 0mg 11%
Calcium 103mg 0mg 10%
Vitamin B3 1.462mg 0mg 9%
Magnesium 38mg 0mg 9%
Vitamin B1 0.092mg 8%
Vitamin B2 0.085mg 0mg 7%
Folate 17µg 0µg 4%
Sodium 103mg 0mg 4%
Vitamin C 1mg 0mg 1%
Tryptophan 0.279mg 0%
Threonine 1.09mg 0%
Isoleucine 1.146mg 0%
Leucine 2.022mg 0%
Lysine 2.284mg 0%
Methionine 0.736mg 0%
Phenylalanine 0.971mg 0%
Valine 1.281mg 0%
Histidine 0.732mg 0%
Omega-3 - EPA 0.047g 6.898g N/A
Omega-3 - DHA 0.092g 10.968g N/A
Omega-3 - DPA 0.042g 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
36%
Sunfish
1058%
Cod liver oil
Minerals Daily Need Coverage Score
66%
Sunfish
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 484mg)
Which food is lower in Saturated fat?
Sunfish
Sunfish is lower in Saturated fat (difference - 22.43g)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $5)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is richer in vitamins?
Sunfish
Sunfish is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 103mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.