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Cod liver oil vs Salmon - In-Depth Nutrition Comparison

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A recap on differences between Cod liver oil and Salmon

  • Cod liver oil is higher in Vitamin A RAE, yet Salmon is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B2, and Phosphorus.
  • Cod liver oil covers your daily Vitamin A RAE needs 3332% more than Salmon.
  • Cod liver oil contains 23 times more Saturated Fat than Salmon. While Cod liver oil contains 22.608g of Saturated Fat, Salmon contains only 0.981g.

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

Infographic

Cod liver oil vs Salmon 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
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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
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
:
7
Salmon
Contains more Vitamin A +249900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +249900%
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 Salmon
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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Salmon
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
83
Salmon
Mineral Summary Score
0
Cod liver oil
36
Salmon

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
119%
Salmon
Carbohydrates
0%
Cod liver oil
0%
Salmon
Fats
462%
Cod liver oil
29%
Salmon

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)

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.