Cod liver oil vs. Mackerel — In-Depth Nutrition Comparison
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How are cod liver oil and mackerel different?
- Cod liver oil is higher in vitamin A and vitamin D; however, mackerel is richer in vitamin B12, selenium, phosphorus, vitamin B6, and vitamin B3.
- Daily need coverage for vitamin A for cod liver oil is 3328% higher.
- Cod liver oil contains 10 times more vitamin D than mackerel. While cod liver oil contains 10000IU of vitamin D, mackerel contains only 1006IU.
- Mackerel has less cholesterol.
Fish oil, cod liver and Fish, mackerel, salted are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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.
| Contains more Vitamin AVitamin A | +63729.8% |
| Contains more Vitamin DVitamin D | +892.1% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
| Contains more FatsFats | +298.4% |
| Contains more ProteinProtein | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
22.608 g
Monounsaturated fat:
Mono. Fat
46.711 g
Polyunsaturated fat:
Poly. Fat
22.541 g
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
| Contains more Mono. FatMonounsaturated fat | +461.4% |
| Contains more Poly. FatPolyunsaturated fat | +263% |
| Contains less Sat. FatSaturated fat | -68.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 30000µg | 47µg | 3328% |
| Vitamin D | 250µg | 25.2µg | 1124% |
| Vitamin D | 10000IU | 1006IU | 1124% |
| Vitamin B12 | 0µg | 12µg | 500% |
| Sodium | 0mg | 4450mg | 193% |
| Cholesterol | 570mg | 95mg | 158% |
| Selenium | 0µg | 73.4µg | 133% |
| Fats | 100g | 25.1g | 115% |
| Polyunsaturated fat | 22.541g | 6.21g | 109% |
| Monounsaturated fat | 46.711g | 8.32g | 96% |
| Saturated fat | 22.608g | 7.148g | 70% |
| Protein | 0g | 18.5g | 37% |
| Phosphorus | 0mg | 254mg | 36% |
| Vitamin B6 | 0mg | 0.41mg | 32% |
| Calories | 902kcal | 305kcal | 30% |
| Vitamin B3 | 0mg | 3.3mg | 21% |
| Iron | 0mg | 1.4mg | 18% |
| Choline | 101.6mg | 18% | |
| Vitamin E | 2.38mg | 16% | |
| Vitamin B2 | 0mg | 0.19mg | 15% |
| Potassium | 0mg | 520mg | 15% |
| Magnesium | 0mg | 60mg | 14% |
| Copper | 0mg | 0.1mg | 11% |
| Zinc | 0mg | 1.1mg | 10% |
| Vitamin K | 7.8µg | 7% | |
| Calcium | 0mg | 66mg | 7% |
| Folate | 0µg | 15µg | 4% |
| Vitamin B1 | 0.02mg | 2% | |
| Omega-3 - EPA | 6.898g | 1.619g | N/A |
| Omega-3 - DHA | 10.968g | 2.965g | N/A |
| Omega-3 - DPA | 0.935g | 0.391g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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
1058%
172%
Minerals Daily Need Coverage Score
0%
131%
Comparison summary
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 475mg)
Which food is lower in Saturated fat?
Mackerel is lower in Saturated fat (difference - 15.46g)
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil contains less Sodium (difference - 4450mg)
Which food is cheaper?
Cod liver oil is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)