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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 RAE, and Vitamin D.
  • Cod liver oil's daily need coverage for Vitamin A RAE 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
Salmon
9
:
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 more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 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 more Manganese +∞%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
Salmon
10
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin C +∞%
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 +43378.3%
Contains more Vitamin D +1808.4%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 C +∞%
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 +43378.3%
Contains more Vitamin D +1808.4%

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 +709.7%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +709.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Cod liver oil
Cod liver oil
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +1017.2%
Contains more Polyunsaturated fat +395.1%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 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 -89.4%
Contains more Monounsaturated Fat +1017.2%
Contains more Polyunsaturated 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
Protein 22.1g 0g Salmon
Fats 12.35g 100g Cod liver oil
Calories 206kcal 902kcal Cod liver oil
Calcium 15mg 0mg Salmon
Iron 0.34mg 0mg Salmon
Magnesium 30mg 0mg Salmon
Phosphorus 252mg 0mg Salmon
Potassium 384mg 0mg Salmon
Sodium 61mg 0mg Cod liver oil
Zinc 0.43mg 0mg Salmon
Copper 0.049mg 0mg Salmon
Manganese 0.016mg 0mg Salmon
Selenium 41.4µg 0µg Salmon
Vitamin A 230IU 100000IU Cod liver oil
Vitamin A RAE 69µg 30000µg Cod liver oil
Vitamin E 1.14mg Salmon
Vitamin D 526IU 10000IU Cod liver oil
Vitamin D 13.1µg 250µg Cod liver oil
Vitamin C 3.7mg 0mg 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
Folate 34µg 0µg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg Salmon
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
Cholesterol 63mg 570mg Salmon
Saturated Fat 2.397g 22.608g Salmon
Omega-3 - DHA 1.457g 10.968g Cod liver oil
Omega-3 - EPA 0.69g 6.898g Cod liver oil
Omega-3 - DPA 0.17g 0.935g Cod liver oil
Monounsaturated Fat 4.181g 46.711g Cod liver oil
Polyunsaturated fat 4.553g 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

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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
110%
Salmon
1125%
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.