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  6. Cod vs. Smoothie

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.
  • Cod's daily need coverage for Vitamin B12 is 28% more.

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
:
2
Smoothie
Smoothie
Contains more Iron +153.3%
Contains more Potassium +1620.8%
Contains more Calcium +156.3%
Contains less Sodium -46.3%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Iron +153.3%
Contains more Potassium +1620.8%
Contains more Calcium +156.3%
Contains less Sodium -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
10
:
2
Smoothie
Smoothie
Contains more Vitamin B3 +152.8%
Contains more Vitamin B6 +198.8%
Contains more Vitamin B12 +279.2%
Contains more Vitamin A +920%
Contains more Vitamin C +2350%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin B3 +152.8%
Contains more Vitamin B6 +198.8%
Contains more Vitamin B12 +279.2%
Contains more Vitamin A +920%
Contains more Vitamin C +2350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
3
Smoothie
Smoothie
Contains more Protein +1359.8%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +11.2%
Contains more Other +13.3%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +1359.8%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +11.2%
Contains more Other +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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 8.16g Smoothie
Protein 17.81g 1.22g Cod
Fats 0.67g 0g Cod
Carbs 0g 8.16g Smoothie
Calories 82kcal 37kcal Cod
Sugar 0g 7.35g Cod
Calcium 16mg 41mg Smoothie
Iron 0.38mg 0.15mg Cod
Magnesium 32mg Cod
Phosphorus 203mg Cod
Potassium 413mg 24mg Cod
Sodium 54mg 29mg Smoothie
Zinc 0.45mg Cod
Copper 0.028mg Cod
Manganese 0.015mg Cod
Selenium 33.1µg Cod
Vitamin A 40IU 408IU Smoothie
Vitamin A RAE 12µg Cod
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 1mg 24.5mg Smoothie
Vitamin B1 0.076mg Cod
Vitamin B2 0.065mg Cod
Vitamin B3 2.063mg 0.816mg Cod
Vitamin B5 153mg Cod
Vitamin B6 0.245mg 0.082mg Cod
Folate 7µg Cod
Vitamin B12 0.91µg 0.24µg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.199mg Cod
Threonine 0.781mg Cod
Isoleucine 0.821mg Cod
Leucine 1.447mg Cod
Lysine 1.635mg Cod
Methionine 0.527mg Cod
Phenylalanine 0.695mg Cod
Valine 0.917mg Cod
Histidine 0.524mg Cod
Cholesterol 43mg 0mg Smoothie
Saturated Fat 0.131g 0g Smoothie
Omega-3 - DHA 0.12g Cod
Omega-3 - EPA 0.064g Cod
Omega-3 - DPA 0.01g Cod
Monounsaturated Fat 0.094g Cod
Polyunsaturated fat 0.231g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Smoothie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
790%
Cod
14%
Smoothie
Minerals Daily Need Coverage Score
38%
Cod
2%
Smoothie

Comparison summary

Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 43mg)
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.