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Cod liver oil vs Atlantic mackerel - In-Depth Nutrition Comparison

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What are the main differences between Cod liver oil and Atlantic mackerel?

  • Cod liver oil is richer in Vitamin A RAE, while Atlantic mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, and Magnesium.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3327% higher.
  • Atlantic mackerel has 8 times less Cholesterol than Cod liver oil. Cod liver oil has 570mg of Cholesterol, while Atlantic mackerel has 75mg.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod liver oil
Cod liver oil
1
:
7
Atlantic mackerel
Atlantic mackerel
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Atlantic mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%

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
Cod liver oil
Cod liver oil
2
:
8
Atlantic mackerel
Atlantic mackerel
Contains more Vitamin A +55455.6%
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 +∞%
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%
Atlantic mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +55455.6%
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 +∞%

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.
Cod liver oil Atlantic mackerel
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Atlantic mackerel Opinion
Net carbs 0g 0g
Protein 0g 23.85g Atlantic mackerel
Fats 100g 17.81g Cod liver oil
Carbs 0g 0g
Calories 902kcal 262kcal Cod liver oil
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 0mg 15mg Atlantic mackerel
Iron 0mg 1.57mg Atlantic mackerel
Magnesium 0mg 97mg Atlantic mackerel
Phosphorus 0mg 278mg Atlantic mackerel
Potassium 0mg 401mg Atlantic mackerel
Sodium 0mg 83mg Cod liver oil
Zinc 0mg 0.94mg Atlantic mackerel
Copper 0mg 0.094mg Atlantic mackerel
Vitamin A 100000IU 180IU Cod liver oil
Vitamin E mg mg
Vitamin D 10000IU IU Cod liver oil
Vitamin D 250µg µg Cod liver oil
Vitamin C 0mg 0.4mg Atlantic mackerel
Vitamin B1 mg 0.159mg Atlantic mackerel
Vitamin B2 0mg 0.412mg Atlantic mackerel
Vitamin B3 0mg 6.85mg Atlantic mackerel
Vitamin B5 0mg 0.99mg Atlantic mackerel
Vitamin B6 0mg 0.46mg Atlantic mackerel
Folate 0µg 2µg Atlantic mackerel
Vitamin B12 0µg 19µg Atlantic mackerel
Vitamin K µg µg
Tryptophan mg 0.267mg Atlantic mackerel
Threonine mg 1.045mg Atlantic mackerel
Isoleucine mg 1.099mg Atlantic mackerel
Leucine mg 1.938mg Atlantic mackerel
Lysine mg 2.19mg Atlantic mackerel
Methionine mg 0.706mg Atlantic mackerel
Phenylalanine mg 0.931mg Atlantic mackerel
Valine mg 1.228mg Atlantic mackerel
Histidine mg 0.702mg Atlantic mackerel
Cholesterol 570mg 75mg Atlantic mackerel
Trans Fat g g
Saturated Fat 22.608g 4.176g Atlantic mackerel
Monounsaturated Fat 46.711g 7.006g Cod liver oil
Polyunsaturated fat 22.541g 4.3g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Atlantic mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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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
1125
Cod liver oil
235
Atlantic mackerel
Mineral Summary Score
0
Cod liver oil
44
Atlantic mackerel

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
0%
Cod liver oil
143%
Atlantic mackerel
Carbohydrates
0%
Cod liver oil
0%
Atlantic mackerel
Fats
462%
Cod liver oil
82%
Atlantic mackerel

Comparison summary

Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 83mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 495mg)
Which food is lower in Saturated Fat?
Atlantic mackerel
Atlantic mackerel is lower in Saturated Fat (difference - 18.432g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food is richer in vitamins?
Atlantic mackerel
Atlantic mackerel is relatively richer in vitamins
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)

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. 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/175120/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.