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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 differences between Cod liver oil and Atlantic Mackerel

  • Cod liver oil is higher in Vitamin A RAE, 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 RAE needs 3328% 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.
Cod liver oil
Cod liver oil
1
:
9
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 +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
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 +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Cod liver oil
Cod liver oil
2
:
10
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin A +59780.2%
Contains more Vitamin D +1452.8%
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% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin A +59780.2%
Contains more Vitamin D +1452.8%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
3
Atlantic Mackerel
Atlantic Mackerel
Contains more Fats +619.9%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Atlantic Mackerel
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 Fats +619.9%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Atlantic Mackerel
Atlantic Mackerel
Contains more Monounsaturated Fat +756.1%
Contains more Polyunsaturated fat +572.9%
Contains less Saturated Fat -85.6%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains more Monounsaturated Fat +756.1%
Contains more Polyunsaturated fat +572.9%
Contains less Saturated Fat -85.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod liver oil Atlantic Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cod liver oil Atlantic Mackerel Opinion
Protein 0g 18.6g Atlantic Mackerel
Fats 100g 13.89g Cod liver oil
Calories 902kcal 205kcal Cod liver oil
Calcium 0mg 12mg Atlantic Mackerel
Iron 0mg 1.63mg Atlantic Mackerel
Magnesium 0mg 76mg Atlantic Mackerel
Phosphorus 0mg 217mg Atlantic Mackerel
Potassium 0mg 314mg Atlantic Mackerel
Sodium 0mg 90mg Cod liver oil
Zinc 0mg 0.63mg Atlantic Mackerel
Copper 0mg 0.073mg Atlantic Mackerel
Manganese 0mg 0.015mg Atlantic Mackerel
Selenium 0µg 44.1µg Atlantic Mackerel
Vitamin A 100000IU 167IU Cod liver oil
Vitamin A RAE 30000µg 50µg Cod liver oil
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 10000IU 643IU Cod liver oil
Vitamin D 250µg 16.1µg Cod liver oil
Vitamin C 0mg 0.4mg Atlantic Mackerel
Vitamin B1 0.176mg Atlantic Mackerel
Vitamin B2 0mg 0.312mg Atlantic Mackerel
Vitamin B3 0mg 9.08mg Atlantic Mackerel
Vitamin B5 0mg 0.856mg Atlantic Mackerel
Vitamin B6 0mg 0.399mg Atlantic Mackerel
Folate 0µg 1µg Atlantic Mackerel
Vitamin B12 0µg 8.71µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg Atlantic Mackerel
Threonine 0.815mg Atlantic Mackerel
Isoleucine 0.857mg Atlantic Mackerel
Leucine 1.512mg Atlantic Mackerel
Lysine 1.708mg Atlantic Mackerel
Methionine 0.551mg Atlantic Mackerel
Phenylalanine 0.726mg Atlantic Mackerel
Valine 0.958mg Atlantic Mackerel
Histidine 0.548mg Atlantic Mackerel
Cholesterol 570mg 70mg Atlantic Mackerel
Saturated Fat 22.608g 3.257g Atlantic Mackerel
Omega-3 - DHA 10.968g 1.401g Cod liver oil
Omega-3 - EPA 6.898g 0.898g Cod liver oil
Omega-3 - DPA 0.935g 0.212g Cod liver oil
Monounsaturated Fat 46.711g 5.456g Cod liver oil
Polyunsaturated fat 22.541g 3.35g 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 ok

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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
1125%
Cod liver oil
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
0%
Cod liver oil
54%
Atlantic Mackerel

Comparison summary

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 - 90mg)
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 - 500mg)
Which food is lower in Saturated Fat?
Atlantic Mackerel
Atlantic Mackerel is lower in Saturated Fat (difference - 19.351g)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
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

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.