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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

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

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

Infographic

Salmon vs Cod liver oil infographic
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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 Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%
Salmon
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Cod liver oil
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
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 Vitamin B12 +∞%
Contains more Folate +∞%
Contains more Vitamin A +249900%
Salmon
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Cod liver oil
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 6000% 0% 7500% 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 Vitamin B12 +∞%
Contains more Folate +∞%
Contains more Vitamin A +249900%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
83
Salmon
1125
Cod liver oil
Mineral Summary Score
36
Salmon
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
119%
Salmon
0%
Cod liver oil
Carbohydrates
0%
Salmon
0%
Cod liver oil
Fats
29%
Salmon
462%
Cod liver oil

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

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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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)

All nutrients comparison - raw data values

Nutrient Salmon Cod liver oil Opinion
Calories 142 902 Cod liver oil
Protein 19.84 0 Salmon
Fats 6.34 100 Cod liver oil
Vitamin C 0 0
Carbs 0 0
Cholesterol 55 570 Salmon
Vitamin D 10000 Cod liver oil
Iron 0.8 0 Salmon
Calcium 12 0 Salmon
Potassium 490 0 Salmon
Magnesium 29 0 Salmon
Sugar
Fiber 0 0
Copper 0.25 0 Salmon
Zinc 0.64 0 Salmon
Starch
Phosphorus 200 0 Salmon
Sodium 44 0 Cod liver oil
Vitamin A 40 100000 Cod liver oil
Vitamin E
Vitamin D 250 Cod liver oil
Vitamin B1 0.226 Salmon
Vitamin B2 0.38 0 Salmon
Vitamin B3 7.86 0 Salmon
Vitamin B5 1.664 0 Salmon
Vitamin B6 0.818 0 Salmon
Vitamin B12 3.18 0 Salmon
Vitamin K
Folate 25 0 Salmon
Trans Fat
Saturated Fat 0.981 22.608 Salmon
Monounsaturated Fat 2.103 46.711 Cod liver oil
Polyunsaturated fat 2.539 22.541 Cod liver oil
Tryptophan 0.222 Salmon
Threonine 0.87 Salmon
Isoleucine 0.914 Salmon
Leucine 1.613 Salmon
Lysine 1.822 Salmon
Methionine 0.587 Salmon
Phenylalanine 0.775 Salmon
Valine 1.022 Salmon
Histidine 0.584 Salmon
Fructose

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.