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Atlantic Mackerel vs. Cod liver oil — In-Depth Nutrition Comparison

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A recap on differences between Atlantic Mackerel and Cod liver oil

  • Atlantic Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin B2, yet Cod liver oil is higher in Vitamin A RAE, and Vitamin D.
  • Cod liver oil covers your daily Vitamin A RAE needs 3328% more than Atlantic Mackerel.
  • The amount of Saturated Fat in Atlantic Mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, raw and Fish oil, cod liver.

Infographic

Atlantic Mackerel 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.
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
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.
:
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 B12 +∞%
Contains more Vitamin A +59780.2%
Contains more Vitamin D +1452.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
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 B12 +∞%
Contains more Vitamin A +59780.2%
Contains more Vitamin D +1452.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +619.9%
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
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 +619.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +756.1%
Contains more Polyunsaturated fat +572.9%
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +756.1%
Contains more Polyunsaturated fat +572.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel Cod liver oil
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Cod liver oil Opinion
Protein 18.6g 0g Atlantic Mackerel
Fats 13.89g 100g Cod liver oil
Calories 205kcal 902kcal Cod liver oil
Calcium 12mg 0mg Atlantic Mackerel
Iron 1.63mg 0mg Atlantic Mackerel
Magnesium 76mg 0mg Atlantic Mackerel
Phosphorus 217mg 0mg Atlantic Mackerel
Potassium 314mg 0mg Atlantic Mackerel
Sodium 90mg 0mg Cod liver oil
Zinc 0.63mg 0mg Atlantic Mackerel
Copper 0.073mg 0mg Atlantic Mackerel
Manganese 0.015mg 0mg Atlantic Mackerel
Selenium 44.1µg 0µg Atlantic Mackerel
Vitamin A 167IU 100000IU Cod liver oil
Vitamin A RAE 50µg 30000µg Cod liver oil
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU 10000IU Cod liver oil
Vitamin D 16.1µg 250µg Cod liver oil
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg Atlantic Mackerel
Vitamin B2 0.312mg 0mg Atlantic Mackerel
Vitamin B3 9.08mg 0mg Atlantic Mackerel
Vitamin B5 0.856mg 0mg Atlantic Mackerel
Vitamin B6 0.399mg 0mg Atlantic Mackerel
Folate 1µg 0µg Atlantic Mackerel
Vitamin B12 8.71µg 0µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg Atlantic Mackerel
Threonine 0.815mg Atlantic Mackerel
Isoleucine 0.857mg Atlantic Mackerel
Leucine 1.512mg Atlantic Mackerel
Lysine 1.708mg Atlantic Mackerel
Methionine 0.551mg Atlantic Mackerel
Phenylalanine 0.726mg Atlantic Mackerel
Valine 0.958mg Atlantic Mackerel
Histidine 0.548mg Atlantic Mackerel
Cholesterol 70mg 570mg Atlantic Mackerel
Saturated Fat 3.257g 22.608g Atlantic Mackerel
Omega-3 - DHA 1.401g 10.968g Cod liver oil
Omega-3 - EPA 0.898g 6.898g Cod liver oil
Omega-3 - DPA 0.212g 0.935g Cod liver oil
Monounsaturated Fat 5.456g 46.711g Cod liver oil
Polyunsaturated fat 3.35g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Cod liver oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Atlantic Mackerel
1125%
Cod liver oil
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
0%
Cod liver oil

Comparison summary

Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 90mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 500mg)
Which food is lower in Saturated Fat?
Atlantic Mackerel
Atlantic Mackerel is lower in Saturated Fat (difference - 19.351g)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.