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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 RAE, Vitamin D, Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, and Iron.
  • Daily need coverage for Vitamin A RAE 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
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 30% 110% 113% 149% 39% 1% 85% 529%
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
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 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 +∞%

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.
Walnut Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Walnut Cod liver oil Opinion
Net carbs 7.01g 0g Walnut
Protein 15.23g 0g Walnut
Fats 65.21g 100g Cod liver oil
Carbs 13.71g 0g Walnut
Calories 654kcal 902kcal Cod liver oil
Starch 0.06g g Walnut
Fructose 0.09g g Walnut
Sugar 2.61g g Cod liver oil
Fiber 6.7g 0g Walnut
Calcium 98mg 0mg Walnut
Iron 2.91mg 0mg Walnut
Magnesium 158mg 0mg Walnut
Phosphorus 346mg 0mg Walnut
Potassium 441mg 0mg Walnut
Sodium 2mg 0mg Cod liver oil
Zinc 3.09mg 0mg Walnut
Copper 1.586mg 0mg Walnut
Vitamin A 20IU 100000IU Cod liver oil
Vitamin E 0.7mg mg Walnut
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg mg Walnut
Vitamin B2 0.15mg 0mg Walnut
Vitamin B3 1.125mg 0mg Walnut
Vitamin B5 0.57mg 0mg Walnut
Vitamin B6 0.537mg 0mg Walnut
Folate 98µg 0µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Walnut
Tryptophan 0.17mg mg Walnut
Threonine 0.596mg mg Walnut
Isoleucine 0.625mg mg Walnut
Leucine 1.17mg mg Walnut
Lysine 0.424mg mg Walnut
Methionine 0.236mg mg Walnut
Phenylalanine 0.711mg mg Walnut
Valine 0.753mg mg Walnut
Histidine 0.391mg mg Walnut
Cholesterol 0mg 570mg Walnut
Trans Fat g g
Saturated Fat 6.126g 22.608g Walnut
Monounsaturated Fat 8.933g 46.711g Cod liver oil
Polyunsaturated fat 47.174g 22.541g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cod liver oil
Low Fats diet ok
Low Carbs diet ok
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
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 food.
Protein
91%
Walnut
0%
Cod liver oil
Carbohydrates
14%
Walnut
0%
Cod liver oil
Fats
301%
Walnut
462%
Cod liver oil

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 is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (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)

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. 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.