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  6. Mackerel vs. Cod liver oil

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

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How are Mackerel and Cod liver oil different?

  • Mackerel is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B6, and Vitamin B3, however, Cod liver oil is richer in Vitamin A RAE, and Vitamin D.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3328% higher.
  • Cod liver oil has less Sodium.

Fish, mackerel, salted and Fish oil, cod liver are the varieties used in this article.

Infographic

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Manganese ~0mg

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% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +63594.3%
Contains more Vitamin DVitamin D +892.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +298.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 -68.4%
Contains more Mono. FatMonounsaturated Fat +461.4%
Contains more Poly. FatPolyunsaturated fat +263%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Cod liver oil
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 Mackerel Cod liver oil Opinion
Calories 305kcal 902kcal Cod liver oil
Protein 18.5g 0g Mackerel
Fats 25.1g 100g Cod liver oil
Cholesterol 95mg 570mg Mackerel
Vitamin D 1006IU 10000IU Cod liver oil
Magnesium 60mg 0mg Mackerel
Calcium 66mg 0mg Mackerel
Potassium 520mg 0mg Mackerel
Iron 1.4mg 0mg Mackerel
Copper 0.1mg 0mg Mackerel
Zinc 1.1mg 0mg Mackerel
Phosphorus 254mg 0mg Mackerel
Sodium 4450mg 0mg Cod liver oil
Vitamin A 157IU 100000IU Cod liver oil
Vitamin A RAE 47µg 30000µg Cod liver oil
Vitamin E 2.38mg Mackerel
Vitamin D 25.2µg 250µg Cod liver oil
Selenium 73.4µg 0µg Mackerel
Vitamin B1 0.02mg Mackerel
Vitamin B2 0.19mg 0mg Mackerel
Vitamin B3 3.3mg 0mg Mackerel
Vitamin B6 0.41mg 0mg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg Mackerel
Folate 15µg 0µg Mackerel
Choline 101.6mg Mackerel
Saturated Fat 7.148g 22.608g Mackerel
Monounsaturated Fat 8.32g 46.711g Cod liver oil
Polyunsaturated fat 6.21g 22.541g Cod liver oil
Omega-3 - EPA 1.619g 6.898g Cod liver oil
Omega-3 - DHA 2.965g 10.968g Cod liver oil
Omega-3 - DPA 0.391g 0.935g Cod liver oil

Which food is preferable for your diet?

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

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
200%
Mackerel
1038%
Cod liver oil
Minerals Daily Need Coverage Score
131%
Mackerel
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 475mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 15.46g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel 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 - 4450mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.