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Swordfish vs Cod liver oil - In-Depth Nutrition Comparison

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Significant differences between Swordfish and Cod liver oil

  • The amount of Vitamin A RAE, Vitamin D, Selenium, Vitamin B12, Vitamin B3, Vitamin B6, Phosphorus, and Potassium in Cod liver oil is higher than in Swordfish.
  • Cod liver oil covers your daily Vitamin A RAE needs 3329% more than Swordfish.

Specific food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish oil, cod liver.

Infographic

Swordfish 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" chart 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 less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 +77419.4%
Contains more Vitamin D +1406%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
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 B12 +∞%
Contains more Vitamin A +77419.4%
Contains more Vitamin D +1406%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish 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 Equal

All nutrients comparison - raw data values

Nutrient Swordfish Cod liver oil Opinion
Net carbs 0g 0g
Protein 23.45g 0g Swordfish
Fats 7.93g 100g Cod liver oil
Carbs 0g 0g
Calories 172kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar 0g g Cod liver oil
Fiber 0g 0g
Calcium 6mg 0mg Swordfish
Iron 0.45mg 0mg Swordfish
Magnesium 35mg 0mg Swordfish
Phosphorus 304mg 0mg Swordfish
Potassium 499mg 0mg Swordfish
Sodium 97mg 0mg Cod liver oil
Zinc 0.78mg 0mg Swordfish
Copper 0.046mg 0mg Swordfish
Vitamin A 129IU 100000IU Cod liver oil
Vitamin E 2.41mg mg Swordfish
Vitamin D 666IU 10000IU Cod liver oil
Vitamin D 16.6µg 250µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 0.089mg mg Swordfish
Vitamin B2 0.063mg 0mg Swordfish
Vitamin B3 9.254mg 0mg Swordfish
Vitamin B5 0.417mg 0mg Swordfish
Vitamin B6 0.615mg 0mg Swordfish
Folate 2µg 0µg Swordfish
Vitamin B12 1.62µg 0µg Swordfish
Vitamin K 0.1µg µg Swordfish
Tryptophan 0.265mg mg Swordfish
Threonine 1.035mg mg Swordfish
Isoleucine 1.088mg mg Swordfish
Leucine 1.919mg mg Swordfish
Lysine 2.168mg mg Swordfish
Methionine 0.699mg mg Swordfish
Phenylalanine 0.922mg mg Swordfish
Valine 1.216mg mg Swordfish
Histidine 0.695mg mg Swordfish
Cholesterol 78mg 570mg Swordfish
Trans Fat 0.056g g Cod liver oil
Saturated Fat 1.911g 22.608g Swordfish
Monounsaturated Fat 3.544g 46.711g Cod liver oil
Polyunsaturated fat 1.368g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Cod liver oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
1125
Cod liver oil
Mineral Summary Score
33
Swordfish
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
0%
Cod liver oil
Carbohydrates
0%
Swordfish
0%
Cod liver oil
Fats
37%
Swordfish
462%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 492mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 20.697g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $5)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 97mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.