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

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How are Smelt and Cod liver oil different?

  • Smelt is higher in Vitamin B12, Selenium, Phosphorus, Manganese, Copper, Zinc, and Vitamin B5, however, Cod liver oil is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3331% higher.
  • Smelt has less Cholesterol.

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

Infographic

Smelt vs Cod liver oil 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.
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 +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains less Sodium -100%

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
7
:
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +172313.8%
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%
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%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +172313.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +3125.8%
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +3125.8%

Fat Type Comparison

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Cod liver oil
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
1125%
Cod liver oil
Minerals Daily Need Coverage Score
75%
Smelt
0%
Cod liver oil

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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.