Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Cod liver oil
  5. Compare
  6. Cod liver oil vs. Smelt

Cod liver oil vs. Smelt — In-Depth Nutrition Comparison

Compare

How are Cod liver oil and Smelt different?

  • Cod liver oil is higher in Vitamin A RAE, however, Smelt is richer in Vitamin B12, Selenium, Phosphorus, Manganese, Copper, Zinc, and Vitamin B5.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3331% higher.
  • Cod liver oil contains 39 times more Saturated Fat than Smelt. While Cod liver oil contains 22.608g of Saturated Fat, Smelt contains only 0.579g.

Fish oil, cod liver and Fish, smelt, rainbow, cooked, dry heat are the varieties used in this article.

Infographic

Cod liver oil 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 liver oil
Cod liver oil
1
:
9
Smelt
Smelt
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 +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
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.
Cod liver oil
Cod liver oil
2
:
7
Smelt
Smelt
Contains more Vitamin A +172313.8%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 A +172313.8%
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
Cod liver oil
Cod liver oil
1
:
3
Smelt
Smelt
Contains more Fats +3125.8%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +3125.8%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Smelt
Smelt
Contains more Monounsaturated Fat +5582.6%
Contains more Polyunsaturated fat +1886%
Contains less Saturated Fat -97.4%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains more Monounsaturated Fat +5582.6%
Contains more Polyunsaturated fat +1886%
Contains less Saturated Fat -97.4%

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 Smelt
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Smelt Opinion
Protein 0g 22.6g Smelt
Fats 100g 3.1g Cod liver oil
Calories 902kcal 124kcal Cod liver oil
Calcium 0mg 77mg Smelt
Iron 0mg 1.15mg Smelt
Magnesium 0mg 38mg Smelt
Phosphorus 0mg 295mg Smelt
Potassium 0mg 372mg Smelt
Sodium 0mg 77mg Cod liver oil
Zinc 0mg 2.12mg Smelt
Copper 0mg 0.178mg Smelt
Manganese 0mg 0.9mg Smelt
Selenium 0µg 46.8µg Smelt
Vitamin A 100000IU 58IU Cod liver oil
Vitamin A RAE 30000µg 17µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.01mg Smelt
Vitamin B2 0mg 0.146mg Smelt
Vitamin B3 0mg 1.766mg Smelt
Vitamin B5 0mg 0.74mg Smelt
Vitamin B6 0mg 0.17mg Smelt
Folate 0µg 5µg Smelt
Vitamin B12 0µg 3.97µg Smelt
Tryptophan 0.253mg Smelt
Threonine 0.991mg Smelt
Isoleucine 1.041mg Smelt
Leucine 1.837mg Smelt
Lysine 2.076mg Smelt
Methionine 0.669mg Smelt
Phenylalanine 0.882mg Smelt
Valine 1.164mg Smelt
Histidine 0.665mg Smelt
Cholesterol 570mg 90mg Smelt
Saturated Fat 22.608g 0.579g Smelt
Omega-3 - DHA 10.968g 0.536g Cod liver oil
Omega-3 - EPA 6.898g 0.353g Cod liver oil
Omega-3 - DPA 0.935g 0.023g Cod liver oil
Monounsaturated Fat 46.711g 0.822g Cod liver oil
Polyunsaturated fat 22.541g 1.135g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Smelt
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Cod liver oil
Cod liver oil vs Olive oil
Olive oil
Cod liver oil
Cod liver oil vs Sunflower oil
Sunflower oil
Cod liver oil
Cod liver oil vs Walnut oil
Walnut oil
Smelt
Smelt vs Snapper
Snapper
Smelt
Smelt vs Sturgeon raw
Sturgeon raw
Smelt
Smelt vs Sucker fish raw
Sucker fish raw

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
1125%
Cod liver oil
55%
Smelt
Minerals Daily Need Coverage Score
0%
Cod liver oil
75%
Smelt

Comparison summary

Which food is lower in Cholesterol?
Smelt
Smelt is lower in Cholesterol (difference - 480mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 22.029g)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $5)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is richer in vitamins?
Smelt
Smelt is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 77mg)
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. 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.