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  6. Cod liver oil vs. Atlantic Mackerel

Cod liver oil vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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A recap on the differences between cod liver oil and atlantic Mackerel

  • Cod liver oil is higher in vitamin A and vitamin D, yet atlantic Mackerel is higher in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and vitamin B2.
  • Cod liver oil covers your daily vitamin A needs 1997% more than atlantic Mackerel.
  • Cod liver oil contains 16 times more vitamin D than atlantic Mackerel. While cod liver oil contains 10000IU of vitamin D, atlantic Mackerel contains only 643IU.
  • The amount of cholesterol in atlantic Mackerel is lower.

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

Infographic

Cod liver oil vs Atlantic Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains less SodiumSodium -100%
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 +∞%

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.
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%
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin AVitamin A +59900%
Contains more Vitamin DVitamin D +1452.8%
Contains more Vitamin CVitamin C +∞%
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 FolateFolate +∞%

All nutrients comparison - raw data values

Nutrient Cod liver oil Atlantic Mackerel DV% diff.
Vitamin A 30000µg 50µg 3328%
Vitamin D 10000IU 643IU 1170%
Vitamin D 250µg 16.1µg 1170%
Vitamin B12 0µg 8.71µg 363%
Cholesterol 570mg 70mg 167%
Fats 100g 13.89g 132%
Polyunsaturated fat 22.541g 3.35g 128%
Monounsaturated fat 46.711g 5.456g 103%
Saturated fat 22.608g 3.257g 88%
Selenium 0µg 44.1µg 80%
Vitamin B3 0mg 9.08mg 57%
Protein 0g 18.6g 37%
Calories 902kcal 205kcal 35%
Vitamin B6 0mg 0.399mg 31%
Phosphorus 0mg 217mg 31%
Vitamin B2 0mg 0.312mg 24%
Iron 0mg 1.63mg 20%
Magnesium 0mg 76mg 18%
Vitamin B5 0mg 0.856mg 17%
Vitamin B1 0.176mg 15%
Choline 65mg 12%
Vitamin E 1.52mg 10%
Potassium 0mg 314mg 9%
Copper 0mg 0.073mg 8%
Zinc 0mg 0.63mg 6%
Sodium 0mg 90mg 4%
Vitamin K 5µg 4%
Calcium 0mg 12mg 1%
Manganese 0mg 0.015mg 1%
Vitamin C 0mg 0.4mg 0%
Folate 0µg 1µg 0%
Tryptophan 0.208mg 0%
Threonine 0.815mg 0%
Isoleucine 0.857mg 0%
Leucine 1.512mg 0%
Lysine 1.708mg 0%
Methionine 0.551mg 0%
Phenylalanine 0.726mg 0%
Valine 0.958mg 0%
Histidine 0.548mg 0%
Omega-3 - EPA 6.898g 0.898g N/A
Omega-3 - DHA 10.968g 1.401g N/A
Omega-3 - DPA 0.935g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more FatsFats +619.9%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains more Mono. FatMonounsaturated fat +756.1%
Contains more Poly. FatPolyunsaturated fat +572.9%
Contains less Sat. FatSaturated fat -85.6%

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.