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  6. Smelt vs. Cod

Smelt vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between Smelt and Cod?

  • Smelt is richer in Vitamin B12, Manganese, Phosphorus, Selenium, Copper, Zinc, Vitamin B5, and Iron, yet Cod is richer in Vitamin B6.
  • Smelt's daily need coverage for Vitamin B12 is 122% higher.
  • Smelt has 45 times more Manganese than Cod. Smelt has 0.9mg of Manganese, while Cod has 0.02mg.
  • Cod contains less Cholesterol.

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

Infographic

Smelt vs Cod 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.
Smelt
Smelt
9
:
1
Cod
Cod
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%
Contains more Magnesium +10.5%
Equal in Sodium - 78
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
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%
Contains more Magnesium +10.5%
Equal in Sodium - 78

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.
Smelt
Smelt
4
:
8
Cod
Cod
Contains more Vitamin A +23.4%
Contains more Vitamin B2 +84.8%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B12 +278.1%
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%
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%
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%
Contains more Vitamin A +23.4%
Contains more Vitamin B2 +84.8%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B12 +278.1%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.