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The best 10 foods in comparison

Foods (1 - 5)

	Cod Liver Oil1	Walleye (raw)2	Wild Channel Catfish (raw)3	Pacific Oyster (raw)4	King Mackerel (raw)5	White Sucker (raw)6	Blue Mussel (raw)7	Pumpkin Seed Sunfish (raw)8	Rainbow Smelt (raw)9	Atlantic Wolffish (raw)10

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	Cod Liver Oil	Walleye (raw)	Wild Channel Catfish (raw)	Pacific Oyster (raw)	King Mackerel (raw)	White Sucker (raw)	Blue Mussel (raw)	Pumpkin Seed Sunfish (raw)	Rainbow Smelt (raw)	Atlantic Wolffish (raw)
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General values
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.	0g	19.14g	16.38g	9.45g	20.28g	16.76g	11.9g	19.4g	17.63g	17.5g
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).	902kcal	93kcal	95kcal	81kcal	105kcal	92kcal	86kcal	89kcal	97kcal	96kcal
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	22.54g	447g	865g	894g	460g	807g	606g	246g	885g	845g
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.	46.71g	294g	844g	358g	764g	706g	507g	117g	641g	837g
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.	570mg	86mg	58mg	50mg	53mg	41mg	28mg	67mg	70mg	46mg
Total score for "General values"
Total score for "General values"
Vitamins
Vitamin B12 per 100gVitamin B12 (cobalamin) is important for maintaining the health of the nervous system. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron.
Vitamin B12 per 100gVitamin B12 (cobalamin) is important for maintaining the health of the nervous system. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron.	0µg	2µg	2.23µg	16µg	15.6µg	2µg	12µg	2µg	3.44µg	2.03µg
FolateFolate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.
FolateFolate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.	N.A.	15µg	10µg	10µg	8µg	15µg	42µg	15µg	4µg	5µg
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.	N.A.	2.3mg	1.91mg	2.01mg	8.59mg	1.2mg	1.6mg	1.2mg	1.45mg	2.13mg
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.	N.A.	750mg	765mg	500mg	839mg	750mg	500mg	750mg	638mg	570mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.	N.A.	270mg	210mg	67mg	100mg	10mg	160mg	80mg	10mg	180mg
Total score for "Vitamins"
Total score for "Vitamins"
Antioxidants
Total score for "Antioxidants"
Total score for "Antioxidants"
Amino acids
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.
Leucine per 100gLeucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.	N.A.	1.55g	1.33g	665g	1.65g	1.36g	838g	1.58g	1.43g	1.42g
Histidine per 100gHistidine, an essential amino acid, helps to maintain myelin sheaths, which is mainly needed to protect nerve cells, helps to remove heavy metals from the system, to promote lung health, lower blood pressure and protect the body from radiation damage.
Histidine per 100gHistidine, an essential amino acid, helps to maintain myelin sheaths, which is mainly needed to protect nerve cells, helps to remove heavy metals from the system, to promote lung health, lower blood pressure and protect the body from radiation damage.	N.A.	563g	482g	181g	597g	493g	228g	571g	519g	515g
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.
Tryptophan per 100gTryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.	N.A.	214g	183g	106g	227g	188g	133g	217g	197g	196g
Arginine per 100gArginine is important for body processes like wound healing, assisting the kidneys in removing waste products, maintaining immune system and hormone function, and assisting in the dilation and relaxation of arteries.
Arginine per 100gArginine is important for body processes like wound healing, assisting the kidneys in removing waste products, maintaining immune system and hormone function, and assisting in the dilation and relaxation of arteries.	N.A.	1.15g	980g	689g	1.21g	1g	868g	1.16g	1.05g	1.05g
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.
Lysine per 100gLysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.	N.A.	1.76g	1.5g	706g	1.86g	1.54g	889g	1.78g	1.62g	1.61g
Total score for "Amino acids"
Total score for "Amino acids"
Minerals
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.	0mg	1.3mg	0.3mg	5.11mg	1.78mg	1.3mg	3.95mg	1.2mg	0.9mg	9mg
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.	0mg	30mg	23mg	22mg	32mg	30mg	34mg	30mg	30mg	30mg
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.	0mg	210mg	209mg	162mg	248mg	210mg	197mg	180mg	230mg	200mg
Manganese per 100gManganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.
Manganese per 100gManganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.	N.A.	800mg	25mg	643mg	5mg	600mg	3.4mg	700mg	700mg	15mg
Zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.
Zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.	0mg	0.62mg	0.51mg	16.62mg	0.56mg	0.75mg	1.6mg	1.55mg	1.65mg	0.78mg
Total score for "Minerals"
Total score for "Minerals"
Sugars
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.	0g	0g	0g	4.95g	0g	0g	3.69g	0g	0g	0g
Total score for "Sugars"
Total score for "Sugars"

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