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

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

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, and Magnesium, while Cod liver oil is higher in Vitamin A.
  • Cod liver oil's daily need coverage for Vitamin A is 3327% higher.
  • Mackerel is lower in Saturated Fat.

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

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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 1.3% 11% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +55455.6%
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 +461.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated Fat: Sat. Fat 4.176 g
Monounsaturated Fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 -81.5%
Contains more Mono. FatMonounsaturated Fat +566.7%
Contains more Poly. FatPolyunsaturated fat +424.2%

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 Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Mackerel Cod liver oil Opinion
Calories 262kcal 902kcal Cod liver oil
Protein 23.85g 0g Mackerel
Fats 17.81g 100g Cod liver oil
Vitamin C 0.4mg 0mg Mackerel
Cholesterol 75mg 570mg Mackerel
Vitamin D 10000IU Cod liver oil
Magnesium 97mg 0mg Mackerel
Calcium 15mg 0mg Mackerel
Potassium 401mg 0mg Mackerel
Iron 1.57mg 0mg Mackerel
Copper 0.094mg 0mg Mackerel
Zinc 0.94mg 0mg Mackerel
Phosphorus 278mg 0mg Mackerel
Sodium 83mg 0mg Cod liver oil
Vitamin A 180IU 100000IU Cod liver oil
Vitamin A 54µg 30000µg Cod liver oil
Vitamin D 250µg Cod liver oil
Manganese 0.02mg 0mg Mackerel
Selenium 51.6µg 0µg Mackerel
Vitamin B1 0.159mg Mackerel
Vitamin B2 0.412mg 0mg Mackerel
Vitamin B3 6.85mg 0mg Mackerel
Vitamin B5 0.99mg 0mg Mackerel
Vitamin B6 0.46mg 0mg Mackerel
Vitamin B12 19µg 0µg Mackerel
Folate 2µg 0µg Mackerel
Saturated Fat 4.176g 22.608g Mackerel
Monounsaturated Fat 7.006g 46.711g Cod liver oil
Polyunsaturated fat 4.3g 22.541g Cod liver oil
Tryptophan 0.267mg Mackerel
Threonine 1.045mg Mackerel
Isoleucine 1.099mg Mackerel
Leucine 1.938mg Mackerel
Lysine 2.19mg Mackerel
Methionine 0.706mg Mackerel
Phenylalanine 0.931mg Mackerel
Valine 1.228mg Mackerel
Histidine 0.702mg Mackerel
Omega-3 - EPA 0.504g 6.898g Cod liver oil
Omega-3 - DHA 0.699g 10.968g Cod liver oil
Omega-3 - DPA 0.106g 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

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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
217%
Mackerel
1038%
Cod liver oil
Minerals Daily Need Coverage Score
64%
Mackerel
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 495mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 18.432g)
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 contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 83mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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/175120/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.