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

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What are the differences between Tuna and Cod liver oil?

  • Tuna is higher in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B5, and Vitamin B2, however, Cod liver oil is richer in Vitamin A RAE.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3249% more.
  • Tuna has less Cholesterol.

We used Fish, tuna, fresh, bluefin, cooked, dry heat and Fish oil, cod liver types in this article.

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.
Tuna
Tuna
9
:
1
Cod liver oil
Cod liver oil
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%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Cod liver oil
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
Tuna
7
:
2
Cod liver oil
Cod liver oil
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 +3868.3%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Cod liver oil
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 +3868.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1492.4%
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Cod liver oil
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 +1492.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +2175.3%
Contains more Polyunsaturated fat +1122.4%
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +2175.3%
Contains more Polyunsaturated fat +1122.4%

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
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Tuna Cod liver oil Opinion
Protein 29.91g 0g Tuna
Fats 6.28g 100g Cod liver oil
Calories 184kcal 902kcal Cod liver oil
Calcium 10mg 0mg Tuna
Iron 1.31mg 0mg Tuna
Magnesium 64mg 0mg Tuna
Phosphorus 326mg 0mg Tuna
Potassium 323mg 0mg Tuna
Sodium 50mg 0mg Cod liver oil
Zinc 0.77mg 0mg Tuna
Copper 0.11mg 0mg Tuna
Manganese 0.02mg 0mg Tuna
Selenium 46.8µg 0µg Tuna
Vitamin A 2520IU 100000IU Cod liver oil
Vitamin A RAE 757µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.278mg Tuna
Vitamin B2 0.306mg 0mg Tuna
Vitamin B3 10.54mg 0mg Tuna
Vitamin B5 1.37mg 0mg Tuna
Vitamin B6 0.525mg 0mg Tuna
Folate 2µg 0µg Tuna
Vitamin B12 10.88µg 0µg Tuna
Tryptophan 0.335mg Tuna
Threonine 1.311mg Tuna
Isoleucine 1.378mg Tuna
Leucine 2.431mg Tuna
Lysine 2.747mg Tuna
Methionine 0.885mg Tuna
Phenylalanine 1.168mg Tuna
Valine 1.541mg Tuna
Histidine 0.88mg Tuna
Cholesterol 49mg 570mg Tuna
Saturated Fat 1.612g 22.608g Tuna
Omega-3 - DHA 1.141g 10.968g Cod liver oil
Omega-3 - EPA 0.363g 6.898g Cod liver oil
Omega-3 - DPA 0.16g 0.935g Cod liver oil
Monounsaturated Fat 2.053g 46.711g Cod liver oil
Polyunsaturated fat 1.844g 22.541g Cod liver oil

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
171%
Tuna
1125%
Cod liver oil
Minerals Daily Need Coverage Score
59%
Tuna
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 521mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 20.996g)
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 contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 50mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
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

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.