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Cod liver oil vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between cod liver oil and salmon raw

  • Cod liver oil is higher in vitamin A, yet salmon raw 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 1999% more than salmon raw.
  • Cod liver oil contains 23 times more saturated fat than salmon raw. While cod liver oil contains 22.608g of saturated fat, salmon raw 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 raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 ManganeseManganese +∞%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +249900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +1477.3%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +2121.2%
Contains more Poly. FatPolyunsaturated fat +787.8%
Contains less Sat. FatSaturated fat -95.7%

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 Salmon raw
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 raw DV% diff.
Vitamin A 30000µg 12µg 3332%
Vitamin D 10000IU 1250%
Vitamin D 250µg 1250%
Cholesterol 570mg 55mg 172%
Fats 100g 6.34g 144%
Polyunsaturated fat 22.541g 2.539g 133%
Vitamin B12 0µg 3.18µg 133%
Monounsaturated fat 46.711g 2.103g 112%
Saturated fat 22.608g 0.981g 98%
Selenium 0µg 36.5µg 66%
Vitamin B6 0mg 0.818mg 63%
Vitamin B3 0mg 7.86mg 49%
Protein 0g 19.84g 40%
Calories 902kcal 142kcal 38%
Vitamin B5 0mg 1.664mg 33%
Phosphorus 0mg 200mg 29%
Vitamin B2 0mg 0.38mg 29%
Copper 0mg 0.25mg 28%
Vitamin B1 0.226mg 19%
Potassium 0mg 490mg 14%
Iron 0mg 0.8mg 10%
Magnesium 0mg 29mg 7%
Zinc 0mg 0.64mg 6%
Folate 0µg 25µg 6%
Sodium 0mg 44mg 2%
Calcium 0mg 12mg 1%
Manganese 0mg 0.016mg 1%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 6.898g 0.321g N/A
Omega-3 - DHA 10.968g 1.115g N/A
Omega-3 - DPA 0.935g 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Salmon raw
Low Calories diet ok
Low Fats diet ok
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%
Cod liver oil
77%
Salmon raw
Minerals Daily Need Coverage Score
0%
Cod liver oil
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 515mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 21.627g)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw
Salmon raw 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

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. Salmon raw - 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.