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  6. Cod vs. Smelt

Cod vs. Smelt — In-Depth Nutrition Comparison

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What are the main differences between Cod and Smelt?

  • Cod is richer in Vitamin B6, yet Smelt is richer in Vitamin B12, Manganese, Phosphorus, Selenium, Copper, Zinc, Vitamin B5, and Iron.
  • Smelt's daily need coverage for Vitamin B12 is 122% higher.
  • Cod has 2 times more Vitamin B6 than Smelt. Cod has 0.283mg of Vitamin B6, while Smelt has 0.17mg.
  • Cod contains less Cholesterol.

We used Fish, cod, Atlantic, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat types in this comparison.

Infographic

Cod vs Smelt 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
1
:
9
Smelt
Smelt
Contains more Magnesium +10.5%
Contains more Calcium +450%
Contains more Iron +134.7%
Contains more Phosphorus +113.8%
Contains more Potassium +52.5%
Contains more Zinc +265.5%
Contains more Copper +394.4%
Contains more Manganese +4400%
Contains more Selenium +24.5%
Equal in Magnesium - 38
Equal in Sodium - 77
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Magnesium +10.5%
Contains more Calcium +450%
Contains more Iron +134.7%
Contains more Phosphorus +113.8%
Contains more Potassium +52.5%
Contains more Zinc +265.5%
Contains more Copper +394.4%
Contains more Manganese +4400%
Contains more Selenium +24.5%
Equal in Magnesium - 38
Equal in Sodium - 77

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
8
:
4
Smelt
Smelt
Contains more Vitamin C +∞%
Contains more Vitamin B1 +780%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B6 +66.5%
Contains more Folate +60%
Contains more Vitamin A +23.4%
Contains more Vitamin B2 +84.8%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B12 +278.1%
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% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Smelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +780%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B6 +66.5%
Contains more Folate +60%
Contains more Vitamin A +23.4%
Contains more Vitamin B2 +84.8%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B12 +278.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
:
2
Smelt
Smelt
Contains more Fats +260.5%
Contains more Other +287.2%
Equal in Protein - 22.6
Equal in Water - 72.79
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Fats +260.5%
Contains more Other +287.2%
Equal in Protein - 22.6
Equal in Water - 72.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Smelt
Smelt
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +562.9%
Contains more Polyunsaturated fat +288.7%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -71%
Contains more Monounsaturated Fat +562.9%
Contains more Polyunsaturated fat +288.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Smelt Opinion
Protein 22.83g 22.6g Cod
Fats 0.86g 3.1g Smelt
Calories 105kcal 124kcal Smelt
Calcium 14mg 77mg Smelt
Iron 0.49mg 1.15mg Smelt
Magnesium 42mg 38mg Cod
Phosphorus 138mg 295mg Smelt
Potassium 244mg 372mg Smelt
Sodium 78mg 77mg Smelt
Zinc 0.58mg 2.12mg Smelt
Copper 0.036mg 0.178mg Smelt
Manganese 0.02mg 0.9mg Smelt
Selenium 37.6µg 46.8µg Smelt
Vitamin A 47IU 58IU Smelt
Vitamin A RAE 14µg 17µg Smelt
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.01mg Cod
Vitamin B2 0.079mg 0.146mg Smelt
Vitamin B3 2.513mg 1.766mg Cod
Vitamin B5 0.18mg 0.74mg Smelt
Vitamin B6 0.283mg 0.17mg Cod
Folate 8µg 5µg Cod
Vitamin B12 1.05µg 3.97µg Smelt
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.253mg Cod
Threonine 1.001mg 0.991mg Cod
Isoleucine 1.052mg 1.041mg Cod
Leucine 1.856mg 1.837mg Cod
Lysine 2.097mg 2.076mg Cod
Methionine 0.676mg 0.669mg Cod
Phenylalanine 0.891mg 0.882mg Cod
Valine 1.176mg 1.164mg Cod
Histidine 0.672mg 0.665mg Cod
Cholesterol 55mg 90mg Cod
Saturated Fat 0.168g 0.579g Cod
Omega-3 - DHA 0.154g 0.536g Smelt
Omega-3 - EPA 0.004g 0.353g Smelt
Omega-3 - DPA 0.013g 0.023g Smelt
Monounsaturated Fat 0.124g 0.822g Smelt
Polyunsaturated fat 0.292g 1.135g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Smelt
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
30%
Cod
55%
Smelt
Minerals Daily Need Coverage Score
38%
Cod
75%
Smelt

Comparison summary

Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 1mg)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $1.3)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.411g)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients
  2. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.