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Walnut vs Cod liver oil - In-Depth Nutrition Comparison

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The main differences between Walnut and Cod liver oil

  • Cod liver oil is richer than Walnut in Vitamin A, Vitamin D, Copper, Manganese, Phosphorus, Vitamin B6, Magnesium and Iron.
  • Daily need coverage for Vitamin A from Cod liver oil is 3333% higher.

Food types used in this article are Nuts, walnuts, english and Fish oil, cod liver.

Infographic

Walnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
7
:
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
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
Walnut
9
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +499900%
Contains more Vitamin D +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin A +499900%
Contains more Vitamin D +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Walnut
1125
Cod liver oil
Mineral Summary Score
131
Walnut
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 the food
Protein
91%
Walnut
0%
Cod liver oil
Carbohydrates
14%
Walnut
0%
Cod liver oil
Fats
301%
Walnut
462%
Cod liver oil

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index Equal
Lower in price Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 16.482g)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food contains less Sugars?
Cod liver oil
Cod liver oil contains less Sugars (difference - 2.61g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($5)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Walnut Cod liver oil Opinion
Calories 654 902 Cod liver oil
Protein 15.23 0 Walnut
Fats 65.21 100 Cod liver oil
Vitamin C 1.3 0 Walnut
Carbs 13.71 0 Walnut
Cholesterol 0 570 Walnut
Vitamin D 0 10000 Cod liver oil
Iron 2.91 0 Walnut
Calcium 98 0 Walnut
Potassium 441 0 Walnut
Magnesium 158 0 Walnut
Sugars 2.61 Cod liver oil
Fiber 6.7 0 Walnut
Copper 1.586 0 Walnut
Zinc 3.09 0 Walnut
Starch 0.06 Walnut
Phosphorus 346 0 Walnut
Sodium 2 0 Cod liver oil
Vitamin A 20 100000 Cod liver oil
Vitamin E 0.7 Walnut
Vitamin D 0 250 Cod liver oil
Vitamin B1 0.341 Walnut
Vitamin B2 0.15 0 Walnut
Vitamin B3 1.125 0 Walnut
Vitamin B5 0.57 0 Walnut
Vitamin B6 0.537 0 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folate 98 0 Walnut
Trans Fat
Saturated Fat 6.126 22.608 Walnut
Monounsaturated Fat 8.933 46.711 Cod liver oil
Polyunsaturated fat 47.174 22.541 Walnut
Tryptophan 0.17 Walnut
Threonine 0.596 Walnut
Isoleucine 0.625 Walnut
Leucine 1.17 Walnut
Lysine 0.424 Walnut
Methionine 0.236 Walnut
Phenylalanine 0.711 Walnut
Valine 0.753 Walnut
Histidine 0.391 Walnut
Fructose 0.09 Walnut

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 of the foods presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.