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Cod vs. Smoothie — In-Depth Nutrition Comparison

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Important differences between cod and smoothie

  • Cod has more vitamin B12, vitamin B6, potassium, and vitamin B3; however, smoothie has more vitamin C and vitamin A.
  • Cod's daily need coverage for vitamin B12 is 28% more.
  • Smoothie has a higher glycemic index than cod.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Cod vs Smoothie 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
Cod
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +1620.8%
Contains more IronIron +153.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +156.3%
Contains less SodiumSodium -46.3%

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
Cod
12
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +152.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +198.8%
Contains more Vitamin B12Vitamin B12 +279.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +1359.8%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.2%
Contains more OtherOther +13.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Smoothie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cod Smoothie DV% diff.
Vitamin B5 153mg 3060%
Selenium 33.1µg 60%
Protein 17.81g 1.22g 33%
Phosphorus 203mg 29%
Vitamin B12 0.91µg 0.24µg 28%
Vitamin C 1mg 24.5mg 26%
Cholesterol 43mg 0mg 14%
Vitamin B6 0.245mg 0.082mg 13%
Choline 65.2mg 12%
Potassium 413mg 24mg 11%
Magnesium 32mg 8%
Vitamin B3 2.063mg 0.816mg 8%
Vitamin B1 0.076mg 6%
Vitamin D 0.9µg 5%
Vitamin B2 0.065mg 5%
Vitamin D 36IU 5%
Zinc 0.45mg 4%
Vitamin E 0.64mg 4%
Copper 0.028mg 3%
Iron 0.38mg 0.15mg 3%
Calcium 16mg 41mg 3%
Carbs 0g 8.16g 3%
Polyunsaturated fat 0.231g 2%
Folate 7µg 2%
Calories 82kcal 37kcal 2%
Manganese 0.015mg 1%
Vitamin A 12µg 1%
Sodium 54mg 29mg 1%
Saturated fat 0.131g 0g 1%
Fats 0.67g 0g 1%
Net carbs 0g 8.16g N/A
Sugar 0g 7.35g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 0.094g 0%
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Smoothie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
11%
Smoothie
Minerals Daily Need Coverage Score
38%
Cod
2%
Smoothie

Comparison summary

Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 0.131g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 7.35g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Cod
Cod is relatively richer in minerals
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.