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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, 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 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.

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Cod liver oil vs Salmon 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
:
7
Salmon
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%

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 Vitamin B12 +∞%
Contains more Folate +∞%
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%
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%
Contains more Vitamin A +249900%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin B12 +∞%
Contains more Folate +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
0%
Cod liver oil
119%
Salmon
Carbohydrates
0%
Cod liver oil
0%
Salmon
Fats
462%
Cod liver oil
29%
Salmon

Comparison summary table

Pay attention at 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 Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cod liver oil Salmon
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 Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cod liver oil Salmon Opinion
Calories 902 142 Cod liver oil
Protein 0 19.84 Salmon
Fats 100 6.34 Cod liver oil
Vitamin C 0 0
Carbs 0 0
Cholesterol 570 55 Salmon
Vitamin D 10000 Cod liver oil
Iron 0 0.8 Salmon
Calcium 0 12 Salmon
Potassium 0 490 Salmon
Magnesium 0 29 Salmon
Sugars
Fiber 0 0
Copper 0 0.25 Salmon
Zinc 0 0.64 Salmon
Starch
Phosphorus 0 200 Salmon
Sodium 0 44 Cod liver oil
Vitamin A 100000 40 Cod liver oil
Vitamin E
Vitamin D 250 Cod liver oil
Vitamin B1 0.226 Salmon
Vitamin B2 0 0.38 Salmon
Vitamin B3 0 7.86 Salmon
Vitamin B5 0 1.664 Salmon
Vitamin B6 0 0.818 Salmon
Vitamin B12 0 3.18 Salmon
Vitamin K
Folate 0 25 Salmon
Trans Fat
Saturated Fat 22.608 0.981 Salmon
Monounsaturated Fat 46.711 2.103 Cod liver oil
Polyunsaturated fat 22.541 2.539 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 of 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.