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  6. Cod liver oil vs. Sockeye salmon

Cod liver oil vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between Cod liver oil and Sockeye salmon

  • Cod liver oil is higher in Vitamin A RAE, and Vitamin D, yet Sockeye salmon is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Phosphorus, and Vitamin B5.
  • Cod liver oil covers your daily Vitamin A RAE needs 3327% more than Sockeye salmon.
  • Cod liver oil contains 23 times more Saturated Fat than Sockeye salmon. While Cod liver oil contains 22.608g of Saturated Fat, Sockeye salmon contains only 0.969g.

Food varieties used in this article are Fish oil, cod liver and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Cod liver oil vs Sockeye 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.
Cod liver oil
Cod liver oil
1
:
9
Sockeye salmon
Sockeye salmon
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 +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
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.
Cod liver oil
Cod liver oil
2
:
9
Sockeye salmon
Sockeye salmon
Contains more Vitamin A +51713.5%
Contains more Vitamin D +1397%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Cod liver oil
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%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +51713.5%
Contains more Vitamin D +1397%
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
Cod liver oil
Cod liver oil
1
:
3
Sockeye salmon
Sockeye salmon
Contains more Fats +1695.3%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Fats +1695.3%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +2406%
Contains more Polyunsaturated fat +1598.6%
Contains less Saturated Fat -95.7%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +2406%
Contains more Polyunsaturated fat +1598.6%
Contains less Saturated Fat -95.7%

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 Sockeye 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 Sockeye salmon Opinion
Protein 0g 26.48g Sockeye salmon
Fats 100g 5.57g Cod liver oil
Calories 902kcal 156kcal Cod liver oil
Calcium 0mg 11mg Sockeye salmon
Iron 0mg 0.52mg Sockeye salmon
Magnesium 0mg 36mg Sockeye salmon
Phosphorus 0mg 305mg Sockeye salmon
Potassium 0mg 436mg Sockeye salmon
Sodium 0mg 92mg Cod liver oil
Zinc 0mg 0.55mg Sockeye salmon
Copper 0mg 0.076mg Sockeye salmon
Manganese 0mg 0.013mg Sockeye salmon
Selenium 0µg 35.5µg Sockeye salmon
Vitamin A 100000IU 193IU Cod liver oil
Vitamin A RAE 30000µg 58µg Cod liver oil
Vitamin E 0.99mg Sockeye salmon
Vitamin D 10000IU 670IU Cod liver oil
Vitamin D 250µg 16.7µg Cod liver oil
Vitamin B1 0.157mg Sockeye salmon
Vitamin B2 0mg 0.246mg Sockeye salmon
Vitamin B3 0mg 10.123mg Sockeye salmon
Vitamin B5 0mg 1.274mg Sockeye salmon
Vitamin B6 0mg 0.827mg Sockeye salmon
Folate 0µg 7µg Sockeye salmon
Vitamin B12 0µg 4.47µg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.335mg Sockeye salmon
Threonine 1.247mg Sockeye salmon
Isoleucine 1.274mg Sockeye salmon
Leucine 2.185mg Sockeye salmon
Lysine 2.574mg Sockeye salmon
Methionine 0.858mg Sockeye salmon
Phenylalanine 1.086mg Sockeye salmon
Valine 1.461mg Sockeye salmon
Histidine 0.711mg Sockeye salmon
Cholesterol 570mg 61mg Sockeye salmon
Trans Fat 0.023g Cod liver oil
Saturated Fat 22.608g 0.969g Sockeye salmon
Omega-3 - DHA 10.968g 0.56g Cod liver oil
Omega-3 - EPA 6.898g 0.299g Cod liver oil
Omega-3 - DPA 0.935g 0.093g Cod liver oil
Monounsaturated Fat 46.711g 1.864g Cod liver oil
Polyunsaturated fat 22.541g 1.327g Cod liver oil
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Sockeye 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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
0%
Cod liver oil
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 509mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 21.639g)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye 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 - 92mg)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.