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Cod liver oil vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between Cod liver oil and Smoked salmon?

  • Cod liver oil is richer in Vitamin A RAE, and Vitamin D, while Smoked salmon is higher in Vitamin B12, Selenium, Vitamin B3, Copper, and Phosphorus.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3330% higher.
  • Smoked salmon has 25 times less Cholesterol than Cod liver oil. Cod liver oil has 570mg of Cholesterol, while Smoked salmon has 23mg.

We used Fish oil, cod liver and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Cod liver oil vs Smoked salmon 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.
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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
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.
:
Contains more Vitamin A +114842.5%
Contains more Vitamin D +1362%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 49% 1%
Contains more Vitamin A +114842.5%
Contains more Vitamin D +1362%
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
Contains more Fats +2214.8%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Fats +2214.8%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2209%
Contains more Polyunsaturated fat +2165.4%
Contains less Saturated Fat -95.9%
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +2209%
Contains more Polyunsaturated fat +2165.4%
Contains less Saturated Fat -95.9%

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 Smoked salmon
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 Smoked salmon Opinion
Protein 0g 18.28g Smoked salmon
Fats 100g 4.32g Cod liver oil
Calories 902kcal 117kcal Cod liver oil
Calcium 0mg 11mg Smoked salmon
Iron 0mg 0.85mg Smoked salmon
Magnesium 0mg 18mg Smoked salmon
Phosphorus 0mg 164mg Smoked salmon
Potassium 0mg 175mg Smoked salmon
Sodium 0mg 672mg Cod liver oil
Zinc 0mg 0.31mg Smoked salmon
Copper 0mg 0.23mg Smoked salmon
Manganese 0mg 0.017mg Smoked salmon
Selenium 0µg 32.4µg Smoked salmon
Vitamin A 100000IU 87IU Cod liver oil
Vitamin A RAE 30000µg 26µg Cod liver oil
Vitamin E 1.35mg Smoked salmon
Vitamin D 10000IU 685IU Cod liver oil
Vitamin D 250µg 17.1µg Cod liver oil
Vitamin B1 0.023mg Smoked salmon
Vitamin B2 0mg 0.101mg Smoked salmon
Vitamin B3 0mg 4.72mg Smoked salmon
Vitamin B5 0mg 0.87mg Smoked salmon
Vitamin B6 0mg 0.278mg Smoked salmon
Folate 0µg 2µg Smoked salmon
Vitamin B12 0µg 3.26µg Smoked salmon
Choline 89mg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.205mg Smoked salmon
Threonine 0.801mg Smoked salmon
Isoleucine 0.842mg Smoked salmon
Leucine 1.486mg Smoked salmon
Lysine 1.679mg Smoked salmon
Methionine 0.541mg Smoked salmon
Phenylalanine 0.714mg Smoked salmon
Valine 0.942mg Smoked salmon
Histidine 0.538mg Smoked salmon
Cholesterol 570mg 23mg Smoked salmon
Saturated Fat 22.608g 0.929g Smoked salmon
Omega-3 - DHA 10.968g 0.267g Cod liver oil
Omega-3 - EPA 6.898g 0.183g Cod liver oil
Omega-3 - DPA 0.935g 0.073g Cod liver oil
Monounsaturated Fat 46.711g 2.023g Cod liver oil
Polyunsaturated fat 22.541g 0.995g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Smoked salmon
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
1038%
Cod liver oil
95%
Smoked salmon
Minerals Daily Need Coverage Score
0%
Cod liver oil
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 547mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 21.679g)
Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is richer in vitamins?
Smoked salmon
Smoked salmon 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 - 672mg)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $9)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.