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Croaker vs. Smelt — In-Depth Nutrition Comparison

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Differences between croaker and smelt

  • Croaker is higher in vitamin B3 and folate; however, smelt is richer in vitamin B12, manganese, zinc, selenium, copper, and phosphorus.
  • Smelt's daily need coverage for vitamin B12 is 78% higher.
  • Croaker has 7 times more folate than smelt. While croaker has 34µg of folate, smelt has only 5µg.
  • Smelt has less saturated fat.

The food types used in this comparison are Fish, croaker, Atlantic, cooked, breaded and fried and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Croaker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Smelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Contains more CalciumCalcium +140.6%
Contains more IronIron +33.7%
Contains more CopperCopper +173.8%
Contains more ZincZinc +307.7%
Contains more PhosphorusPhosphorus +35.9%
Contains less SodiumSodium -77.9%
Contains more ManganeseManganese +1025%
Contains more SeleniumSelenium +20.6%
~equal in Magnesium ~38mg
~equal in Potassium ~372mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.7% 0% 0% 23% 30% 81% 44% 60% 263% 0% 26% 0%
Smelt
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 0% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8% 0%
Contains more Vitamin AVitamin A +35.3%
Contains more Vitamin B1Vitamin B1 +800%
Contains more Vitamin B3Vitamin B3 +143.5%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more FolateFolate +580%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B12Vitamin B12 +89%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.74mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more FatsFats +308.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +21.2%
Contains more ProteinProtein +24.2%
Contains more WaterWater +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 g
Smelt
1
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
Contains more Mono. FatMonounsaturated fat +547.2%
Contains more Poly. FatPolyunsaturated fat +157%
Contains less Sat. FatSaturated fat -83.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Smelt DV% diff.
Vitamin B12 2.1µg 3.97µg 78%
Manganese 0.08mg 0.9mg 36%
Vitamin B3 4.3mg 1.766mg 16%
Fats 12.67g 3.1g 15%
Zinc 0.52mg 2.12mg 15%
Selenium 38.8µg 46.8µg 15%
Saturated fat 3.476g 0.579g 13%
Copper 0.065mg 0.178mg 13%
Polyunsaturated fat 2.917g 1.135g 12%
Sodium 348mg 77mg 12%
Monounsaturated fat 5.32g 0.822g 11%
Phosphorus 217mg 295mg 11%
Protein 18.2g 22.6g 9%
Folate 34µg 5µg 7%
Vitamin B6 0.26mg 0.17mg 7%
Vitamin B1 0.09mg 0.01mg 7%
Calories 221kcal 124kcal 5%
Calcium 32mg 77mg 5%
Iron 0.86mg 1.15mg 4%
Carbs 7.54g 0g 3%
Fiber 0.4g 0g 2%
Cholesterol 84mg 90mg 2%
Vitamin A 23µg 17µg 1%
Vitamin B2 0.13mg 0.146mg 1%
Potassium 340mg 372mg 1%
Magnesium 42mg 38mg 1%
Net carbs 7.14g 0g N/A
Vitamin B5 0.74mg 0.74mg 0%
Tryptophan 0.208mg 0.253mg 0%
Threonine 0.788mg 0.991mg 0%
Isoleucine 0.847mg 1.041mg 0%
Leucine 1.48mg 1.837mg 0%
Lysine 1.571mg 2.076mg 0%
Methionine 0.525mg 0.669mg 0%
Phenylalanine 0.742mg 0.882mg 0%
Valine 0.947mg 1.164mg 0%
Histidine 0.525mg 0.665mg 0%
Omega-3 - EPA 0.113g 0.353g N/A
Omega-3 - DHA 0.089g 0.536g N/A
Omega-3 - DPA 0.079g 0.023g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Smelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Croaker
51%
Smelt
Minerals Daily Need Coverage Score
50%
Croaker
75%
Smelt

Comparison summary

Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 271mg)
Which food is lower in Saturated fat?
Smelt
Smelt is lower in Saturated fat (difference - 2.897g)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 6mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.