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

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

  • Salmon is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, while Cod liver oil is higher in Vitamin A, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A is 3326% higher.
  • Salmon is lower in Cholesterol.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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.
Salmon
11
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 12% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
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 EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +43378.3%
Contains more Vitamin DVitamin D +1808.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
3
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +709.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
1
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 -89.4%
Contains more Mono. FatMonounsaturated Fat +1017.2%
Contains more Poly. FatPolyunsaturated fat +395.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon 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 Salmon Cod liver oil Opinion
Calories 206kcal 902kcal Cod liver oil
Protein 22.1g 0g Salmon
Fats 12.35g 100g Cod liver oil
Vitamin C 3.7mg 0mg Salmon
Cholesterol 63mg 570mg Salmon
Vitamin D 526IU 10000IU Cod liver oil
Magnesium 30mg 0mg Salmon
Calcium 15mg 0mg Salmon
Potassium 384mg 0mg Salmon
Iron 0.34mg 0mg Salmon
Copper 0.049mg 0mg Salmon
Zinc 0.43mg 0mg Salmon
Phosphorus 252mg 0mg Salmon
Sodium 61mg 0mg Cod liver oil
Vitamin A 230IU 100000IU Cod liver oil
Vitamin A 69µg 30000µg Cod liver oil
Vitamin E 1.14mg Salmon
Vitamin D 13.1µg 250µg Cod liver oil
Manganese 0.016mg 0mg Salmon
Selenium 41.4µg 0µg Salmon
Vitamin B1 0.34mg Salmon
Vitamin B2 0.135mg 0mg Salmon
Vitamin B3 8.045mg 0mg Salmon
Vitamin B5 1.475mg 0mg Salmon
Vitamin B6 0.647mg 0mg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg Salmon
Folate 34µg 0µg Salmon
Choline 90.5mg Salmon
Saturated Fat 2.397g 22.608g Salmon
Monounsaturated Fat 4.181g 46.711g Cod liver oil
Polyunsaturated fat 4.553g 22.541g Cod liver oil
Tryptophan 0.248mg Salmon
Threonine 0.969mg Salmon
Isoleucine 1.018mg Salmon
Leucine 1.796mg Salmon
Lysine 2.03mg Salmon
Methionine 0.654mg Salmon
Phenylalanine 0.863mg Salmon
Valine 1.139mg Salmon
Histidine 0.651mg Salmon
Omega-3 - EPA 0.69g 6.898g Cod liver oil
Omega-3 - DHA 1.457g 10.968g Cod liver oil
Omega-3 - DPA 0.17g 0.935g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
106%
Salmon
1038%
Cod liver oil
Minerals Daily Need Coverage Score
44%
Salmon
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 507mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 20.211g)
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 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 - 61mg)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.