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  6. Cod liver oil vs. Mackerel

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

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What are the main differences between Cod liver oil and Mackerel?

  • Cod liver oil is richer in Vitamin A RAE, while 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.
  • Mackerel has 8 times less Cholesterol than Cod liver oil. Cod liver oil has 570mg of Cholesterol, while 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 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
Mackerel
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%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
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
:
8
Mackerel
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%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
3
Mackerel
Mackerel
Contains more Fats +461.5%
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
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Fats +461.5%
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
Mackerel
Mackerel
Contains more Monounsaturated Fat +566.7%
Contains more Polyunsaturated fat +424.2%
Contains less Saturated Fat -81.5%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains more Monounsaturated Fat +566.7%
Contains more Polyunsaturated fat +424.2%
Contains less Saturated Fat -81.5%

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 Mackerel
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 Mackerel Opinion
Protein 0g 23.85g Mackerel
Fats 100g 17.81g Cod liver oil
Calories 902kcal 262kcal Cod liver oil
Calcium 0mg 15mg Mackerel
Iron 0mg 1.57mg Mackerel
Magnesium 0mg 97mg Mackerel
Phosphorus 0mg 278mg Mackerel
Potassium 0mg 401mg Mackerel
Sodium 0mg 83mg Cod liver oil
Zinc 0mg 0.94mg Mackerel
Copper 0mg 0.094mg Mackerel
Manganese 0mg 0.02mg Mackerel
Selenium 0µg 51.6µg Mackerel
Vitamin A 100000IU 180IU Cod liver oil
Vitamin A RAE 30000µg 54µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.159mg Mackerel
Vitamin B2 0mg 0.412mg Mackerel
Vitamin B3 0mg 6.85mg Mackerel
Vitamin B5 0mg 0.99mg Mackerel
Vitamin B6 0mg 0.46mg Mackerel
Folate 0µg 2µg Mackerel
Vitamin B12 0µg 19µg Mackerel
Tryptophan 0.267mg Mackerel
Threonine 1.045mg Mackerel
Isoleucine 1.099mg Mackerel
Leucine 1.938mg Mackerel
Lysine 2.19mg Mackerel
Methionine 0.706mg Mackerel
Phenylalanine 0.931mg Mackerel
Valine 1.228mg Mackerel
Histidine 0.702mg Mackerel
Cholesterol 570mg 75mg Mackerel
Saturated Fat 22.608g 4.176g Mackerel
Omega-3 - DHA 10.968g 0.699g Cod liver oil
Omega-3 - EPA 6.898g 0.504g Cod liver oil
Omega-3 - DPA 0.935g 0.106g Cod liver oil
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 Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
235%
Mackerel
Minerals Daily Need Coverage Score
0%
Cod liver oil
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 495mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 18.432g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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 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

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. 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.