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

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Summary of differences between wolffish and cod liver oil

  • Wolffish has more vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, vitamin B5, and potassium; however, cod liver oil is higher in vitamin A.
  • Cod liver oil covers your daily need for vitamin A, 3319% more than wolffish.
  • Wolffish has less cholesterol.

These are the specific foods used in this comparison Fish, wolffish, Atlantic, cooked, dry heat and Fish oil, cod liver.

Infographic

Wolffish 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +22976.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +3168%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 g
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +4257.4%
Contains more Poly. FatPolyunsaturated fat +1981.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wolffish 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 Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Wolffish Cod liver oil DV% diff.
Vitamin A 130µg 30000µg 3319%
Vitamin D 10000IU 1250%
Vitamin D 250µg 1250%
Cholesterol 59mg 570mg 170%
Fats 3.06g 100g 149%
Polyunsaturated fat 1.083g 22.541g 143%
Monounsaturated fat 1.072g 46.711g 114%
Saturated fat 0.468g 22.608g 101%
Vitamin B12 2.35µg 0µg 98%
Selenium 46.8µg 0µg 85%
Protein 22.44g 0g 45%
Calories 123kcal 902kcal 39%
Phosphorus 256mg 0mg 37%
Vitamin B6 0.462mg 0mg 36%
Vitamin B1 0.208mg 17%
Vitamin B3 2.598mg 0mg 16%
Vitamin B5 0.658mg 0mg 13%
Potassium 385mg 0mg 11%
Zinc 1mg 0mg 9%
Magnesium 38mg 0mg 9%
Vitamin B2 0.097mg 0mg 7%
Sodium 109mg 0mg 5%
Copper 0.037mg 0mg 4%
Iron 0.12mg 0mg 2%
Folate 6µg 0µg 2%
Manganese 0.019mg 0mg 1%
Calcium 8mg 0mg 1%
Tryptophan 0.251mg 0%
Threonine 0.984mg 0%
Isoleucine 1.034mg 0%
Leucine 1.824mg 0%
Lysine 2.061mg 0%
Methionine 0.664mg 0%
Phenylalanine 0.876mg 0%
Valine 1.156mg 0%
Histidine 0.661mg 0%
Omega-3 - EPA 0.393g 6.898g N/A
Omega-3 - DHA 0.405g 10.968g N/A
Omega-3 - DPA 0.055g 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wolffish Cod liver oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
47%
Wolffish
1058%
Cod liver oil
Minerals Daily Need Coverage Score
49%
Wolffish
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 511mg)
Which food is lower in Saturated fat?
Wolffish
Wolffish is lower in Saturated fat (difference - 22.14g)
Which food is cheaper?
Wolffish
Wolffish is cheaper (difference - $5)
Which food is richer in minerals?
Wolffish
Wolffish is relatively richer in minerals
Which food is richer in vitamins?
Wolffish
Wolffish is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 109mg)
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

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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.