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

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What are the main differences between Cod liver oil and Salmon?

  • Cod liver oil is richer in Vitamin A RAE, and Vitamin D, while Salmon is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3326% higher.
  • Salmon has 19 times less Vitamin D than Cod liver oil. Cod liver oil has 10000IU of Vitamin D, while Salmon has 526IU.
  • Salmon is lower in Saturated Fat.

We used Fish oil, cod liver and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this comparison.

Infographic

Cod liver oil vs Salmon 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 less Sodium -100%
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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains less Sodium -100%
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 +∞%

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.
:
10
Salmon
Contains more Vitamin A +43378.3%
Contains more Vitamin D +1808.4%
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 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +43378.3%
Contains more Vitamin D +1808.4%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +709.7%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +709.7%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1017.2%
Contains more Polyunsaturated fat +395.1%
Contains less Saturated Fat -89.4%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +1017.2%
Contains more Polyunsaturated fat +395.1%
Contains less Saturated Fat -89.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod liver oil Salmon
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 price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Salmon Opinion
Protein 0g 22.1g Salmon
Fats 100g 12.35g Cod liver oil
Calories 902kcal 206kcal Cod liver oil
Calcium 0mg 15mg Salmon
Iron 0mg 0.34mg Salmon
Magnesium 0mg 30mg Salmon
Phosphorus 0mg 252mg Salmon
Potassium 0mg 384mg Salmon
Sodium 0mg 61mg Cod liver oil
Zinc 0mg 0.43mg Salmon
Copper 0mg 0.049mg Salmon
Manganese 0mg 0.016mg Salmon
Selenium 0µg 41.4µg Salmon
Vitamin A 100000IU 230IU Cod liver oil
Vitamin A RAE 30000µg 69µg Cod liver oil
Vitamin E 1.14mg Salmon
Vitamin D 10000IU 526IU Cod liver oil
Vitamin D 250µg 13.1µg Cod liver oil
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.34mg Salmon
Vitamin B2 0mg 0.135mg Salmon
Vitamin B3 0mg 8.045mg Salmon
Vitamin B5 0mg 1.475mg Salmon
Vitamin B6 0mg 0.647mg Salmon
Folate 0µg 34µg Salmon
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg Salmon
Threonine 0.969mg Salmon
Isoleucine 1.018mg Salmon
Leucine 1.796mg Salmon
Lysine 2.03mg Salmon
Methionine 0.654mg Salmon
Phenylalanine 0.863mg Salmon
Valine 1.139mg Salmon
Histidine 0.651mg Salmon
Cholesterol 570mg 63mg Salmon
Saturated Fat 22.608g 2.397g Salmon
Omega-3 - DHA 10.968g 1.457g Cod liver oil
Omega-3 - EPA 6.898g 0.69g Cod liver oil
Omega-3 - DPA 0.935g 0.17g Cod liver oil
Monounsaturated Fat 46.711g 4.181g Cod liver oil
Polyunsaturated fat 22.541g 4.553g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
1125%
Cod liver oil
110%
Salmon
Minerals Daily Need Coverage Score
0%
Cod liver oil
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 507mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 20.211g)
Which food is richer in minerals?
Salmon
Salmon is relatively richer in minerals
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
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 - 61mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $8)
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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.