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Salmon vs Cod liver oil - In-Depth Nutrition Comparison

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A recap on differences between Salmon and Cod liver oil

  • Salmon is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B2, and Phosphorus, yet Cod liver oil is higher in Vitamin A RAE.
  • Cod liver oil covers your daily Vitamin A RAE needs 3332% more than Salmon.
  • The amount of Cholesterol in Salmon is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Fish oil, cod liver.

Infographic

Salmon 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
Salmon
Salmon
7
:
1
Cod liver oil
Cod liver oil
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%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Cod liver oil
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
Salmon
Salmon
7
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +249900%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +249900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
1
Cod liver oil
Cod liver oil
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1477.3%
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1477.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +2121.2%
Contains more Polyunsaturated fat +787.8%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -95.7%
Contains more Monounsaturated Fat +2121.2%
Contains more Polyunsaturated fat +787.8%

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.
Salmon 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 Salmon Cod liver oil Opinion
Protein 19.84g 0g Salmon
Fats 6.34g 100g Cod liver oil
Calories 142kcal 902kcal Cod liver oil
Calcium 12mg 0mg Salmon
Iron 0.8mg 0mg Salmon
Magnesium 29mg 0mg Salmon
Phosphorus 200mg 0mg Salmon
Potassium 490mg 0mg Salmon
Sodium 44mg 0mg Cod liver oil
Zinc 0.64mg 0mg Salmon
Copper 0.25mg 0mg Salmon
Vitamin A 40IU 100000IU Cod liver oil
Vitamin A RAE 12µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.226mg Salmon
Vitamin B2 0.38mg 0mg Salmon
Vitamin B3 7.86mg 0mg Salmon
Vitamin B5 1.664mg 0mg Salmon
Vitamin B6 0.818mg 0mg Salmon
Folate 25µg 0µg Salmon
Vitamin B12 3.18µg 0µg Salmon
Tryptophan 0.222mg Salmon
Threonine 0.87mg Salmon
Isoleucine 0.914mg Salmon
Leucine 1.613mg Salmon
Lysine 1.822mg Salmon
Methionine 0.587mg Salmon
Phenylalanine 0.775mg Salmon
Valine 1.022mg Salmon
Histidine 0.584mg Salmon
Cholesterol 55mg 570mg Salmon
Saturated Fat 0.981g 22.608g Salmon
Omega-3 - DHA 1.115g 10.968g Cod liver oil
Omega-3 - EPA 0.321g 6.898g Cod liver oil
Omega-3 - DPA 0.287g 0.935g Cod liver oil
Monounsaturated Fat 2.103g 46.711g Cod liver oil
Polyunsaturated fat 2.539g 22.541g Cod liver oil

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
1125%
Cod liver oil
Minerals Daily Need Coverage Score
36%
Salmon
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 515mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 21.627g)
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 contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 44mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $8)
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

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.