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Mackerel vs Cod liver oil - In-Depth Nutrition Comparison

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How are Mackerel and Cod liver oil different?

  • Cod liver oil has more Vitamin A RAE, Vitamin D, Vitamin B12, Selenium, Phosphorus, Vitamin B6, and Vitamin B3 than Mackerel.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3328% higher.

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" chart 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 less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +63594.3%
Contains more Vitamin D +892.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +63594.3%
Contains more Vitamin D +892.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 18.5g 0g Mackerel
Fats 25.1g 100g Cod liver oil
Carbs 0g 0g
Calories 305kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar 0g g Cod liver oil
Fiber 0g 0g
Calcium 66mg 0mg Mackerel
Iron 1.4mg 0mg Mackerel
Magnesium 60mg 0mg Mackerel
Phosphorus 254mg 0mg Mackerel
Potassium 520mg 0mg Mackerel
Sodium 4450mg 0mg Cod liver oil
Zinc 1.1mg 0mg Mackerel
Copper 0.1mg 0mg Mackerel
Vitamin A 157IU 100000IU Cod liver oil
Vitamin E 2.38mg mg Mackerel
Vitamin D 1006IU 10000IU Cod liver oil
Vitamin D 25.2µg 250µg Cod liver oil
Vitamin C 0mg 0mg
Vitamin B1 0.02mg mg Mackerel
Vitamin B2 0.19mg 0mg Mackerel
Vitamin B3 3.3mg 0mg Mackerel
Vitamin B5 mg 0mg Cod liver oil
Vitamin B6 0.41mg 0mg Mackerel
Folate 15µg 0µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg µg Mackerel
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 95mg 570mg Mackerel
Trans Fat g g
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

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
1125
Cod liver oil
Mineral Summary Score
114
Mackerel
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
0%
Cod liver oil
Carbohydrates
0%
Mackerel
0%
Cod liver oil
Fats
116%
Mackerel
462%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.