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  6. Salmon vs. Cod liver oil

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 1995% 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
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
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% 23% 23% 197% 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% 10000% 0% 3750% 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%

All nutrients comparison - raw data values

Nutrient Salmon Cod liver oil DV% diff.
Vitamin A 69µg 30000µg 3326%
Vitamin D 13.1µg 250µg 1185%
Vitamin D 526IU 10000IU 1184%
Cholesterol 63mg 570mg 169%
Fats 12.35g 100g 135%
Polyunsaturated fat 4.553g 22.541g 120%
Vitamin B12 2.8µg 0µg 117%
Monounsaturated fat 4.181g 46.711g 106%
Saturated fat 2.397g 22.608g 92%
Selenium 41.4µg 0µg 75%
Vitamin B3 8.045mg 0mg 50%
Vitamin B6 0.647mg 0mg 50%
Protein 22.1g 0g 44%
Phosphorus 252mg 0mg 36%
Calories 206kcal 902kcal 35%
Vitamin B5 1.475mg 0mg 30%
Vitamin B1 0.34mg 28%
Choline 90.5mg 16%
Potassium 384mg 0mg 11%
Vitamin B2 0.135mg 0mg 10%
Folate 34µg 0µg 9%
Vitamin E 1.14mg 8%
Magnesium 30mg 0mg 7%
Copper 0.049mg 0mg 5%
Iron 0.34mg 0mg 4%
Zinc 0.43mg 0mg 4%
Vitamin C 3.7mg 0mg 4%
Sodium 61mg 0mg 3%
Calcium 15mg 0mg 2%
Manganese 0.016mg 0mg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.248mg 0%
Threonine 0.969mg 0%
Isoleucine 1.018mg 0%
Leucine 1.796mg 0%
Lysine 2.03mg 0%
Methionine 0.654mg 0%
Phenylalanine 0.863mg 0%
Valine 1.139mg 0%
Histidine 0.651mg 0%
Omega-3 - EPA 0.69g 6.898g N/A
Omega-3 - DHA 1.457g 10.968g N/A
Omega-3 - DPA 0.17g 0.935g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
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
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%

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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.