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

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Significant differences between Tuna and Cod liver oil

  • Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Potassium, however, Cod liver oil is richer in Vitamin A RAE, and Vitamin D.
  • Cod liver oil covers your daily Vitamin A RAE needs 3331% more than Tuna.
  • Tuna contains less Cholesterol.

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

Infographic

Tuna 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 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
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.
Tuna
9
:
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 +153746.2%
Contains more Vitamin D +12400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 +153746.2%
Contains more Vitamin D +12400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +16849.2%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +16849.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +33748.6%
Contains more Polyunsaturated fat +12780.6%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +33748.6%
Contains more Polyunsaturated fat +12780.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna 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 Tuna Cod liver oil Opinion
Protein 29.15g 0g Tuna
Fats 0.59g 100g Cod liver oil
Calories 130kcal 902kcal Cod liver oil
Calcium 4mg 0mg Tuna
Iron 0.92mg 0mg Tuna
Magnesium 42mg 0mg Tuna
Phosphorus 333mg 0mg Tuna
Potassium 527mg 0mg Tuna
Sodium 54mg 0mg Cod liver oil
Zinc 0.45mg 0mg Tuna
Copper 0.043mg 0mg Tuna
Manganese 0.013mg 0mg Tuna
Selenium 108.2µg 0µg Tuna
Vitamin A 65IU 100000IU Cod liver oil
Vitamin A RAE 22µg 30000µg Cod liver oil
Vitamin E 0.29mg Tuna
Vitamin D 82IU 10000IU Cod liver oil
Vitamin D 2µg 250µg Cod liver oil
Vitamin B1 0.134mg Tuna
Vitamin B2 0.137mg 0mg Tuna
Vitamin B3 22.07mg 0mg Tuna
Vitamin B5 0.334mg 0mg Tuna
Vitamin B6 1.038mg 0mg Tuna
Folate 2µg 0µg Tuna
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg Tuna
Threonine 1.224mg Tuna
Isoleucine 1.287mg Tuna
Leucine 2.27mg Tuna
Lysine 2.565mg Tuna
Methionine 0.827mg Tuna
Phenylalanine 1.091mg Tuna
Valine 1.438mg Tuna
Histidine 0.822mg Tuna
Cholesterol 47mg 570mg Tuna
Trans Fat 0.02g Cod liver oil
Saturated Fat 0.205g 22.608g Tuna
Omega-3 - DHA 0.105g 10.968g Cod liver oil
Omega-3 - EPA 0.015g 6.898g Cod liver oil
Omega-3 - DPA 0.005g 0.935g Cod liver oil
Monounsaturated Fat 0.138g 46.711g Cod liver oil
Polyunsaturated fat 0.175g 22.541g Cod liver oil
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Cod liver oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
92%
Tuna
1125%
Cod liver oil
Minerals Daily Need Coverage Score
88%
Tuna
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 523mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 22.403g)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $5)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna 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 - 54mg)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.