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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 RAE, and Vitamin D, however Mackerel is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin A RAE from 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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod liver oil
Cod liver oil
1
:
7
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 +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
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
Cod liver oil
Cod liver oil
3
:
8
Mackerel
Mackerel
Contains more Vitamin A +63594.3%
Contains more Vitamin D +892.1%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +63594.3%
Contains more Vitamin D +892.1%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
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 +298.4%
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Fats +298.4%
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 +461.4%
Contains more Polyunsaturated fat +263%
Contains less Saturated Fat -68.4%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +461.4%
Contains more Polyunsaturated fat +263%
Contains less Saturated Fat -68.4%

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 Mackerel
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Mackerel Opinion
Protein 0g 18.5g Mackerel
Fats 100g 25.1g Cod liver oil
Calories 902kcal 305kcal Cod liver oil
Calcium 0mg 66mg Mackerel
Iron 0mg 1.4mg Mackerel
Magnesium 0mg 60mg Mackerel
Phosphorus 0mg 254mg Mackerel
Potassium 0mg 520mg Mackerel
Sodium 0mg 4450mg Cod liver oil
Zinc 0mg 1.1mg Mackerel
Copper 0mg 0.1mg Mackerel
Vitamin A 100000IU 157IU Cod liver oil
Vitamin A RAE 30000µg 47µg Cod liver oil
Vitamin E 2.38mg Mackerel
Vitamin D 10000IU 1006IU Cod liver oil
Vitamin D 250µg 25.2µg Cod liver oil
Vitamin B1 0.02mg Mackerel
Vitamin B2 0mg 0.19mg Mackerel
Vitamin B3 0mg 3.3mg Mackerel
Vitamin B6 0mg 0.41mg Mackerel
Folate 0µg 15µg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Cholesterol 570mg 95mg Mackerel
Saturated Fat 22.608g 7.148g Mackerel
Omega-3 - DHA 10.968g 2.965g Cod liver oil
Omega-3 - EPA 6.898g 1.619g Cod liver oil
Omega-3 - DPA 0.935g 0.391g Cod liver oil
Monounsaturated Fat 46.711g 8.32g Cod liver oil
Polyunsaturated fat 22.541g 6.21g 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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
1125%
Cod liver oil
212%
Mackerel
Minerals Daily Need Coverage Score
0%
Cod liver oil
114%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 475mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 15.46g)
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 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 - 4450mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.