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  6. Sardines vs. Smelt

Sardines vs. Smelt — In-Depth Nutrition Comparison

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How are sardines and smelt different?

  • Sardines are richer in vitamin B12, calcium, phosphorus, iron, vitamin B3, and selenium, while smelt is higher in manganese and zinc.
  • Sardines cover your daily need for vitamin B12, 207% more than smelt.
  • Sardines contain 5 times more calcium than smelt. Sardines contain 382mg of calcium, while smelt contains 77mg.
  • Smelt is lower in sodium.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, smelt, rainbow, cooked, dry heat types were used in this article.

Infographic

Sardines vs Smelt infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Smelt
Smelt
3
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 +396.1%
Contains more IronIron +153.9%
Contains more PhosphorusPhosphorus +66.1%
Contains more SeleniumSelenium +12.6%
Contains more ZincZinc +61.8%
Contains less SodiumSodium -74.9%
Contains more ManganeseManganese +733.3%
~equal in Magnesium ~38mg
~equal in Potassium ~372mg
~equal in Copper ~0.178mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Smelt
Smelt
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5.7% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +88.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +197%
Contains more Vitamin B12Vitamin B12 +125.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin B5Vitamin B5 +15.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.17mg

All nutrients comparison - raw data values

Nutrient Sardines Smelt DV% diff.
Vitamin B12 8.94µg 3.97µg 207%
Manganese 0.108mg 0.9mg 34%
Calcium 382mg 77mg 31%
Phosphorus 490mg 295mg 28%
Polyunsaturated fat 5.148g 1.135g 27%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Iron 2.92mg 1.15mg 22%
Vitamin B3 5.245mg 1.766mg 22%
Cholesterol 142mg 90mg 17%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Fats 11.45g 3.1g 13%
Selenium 52.7µg 46.8µg 11%
Sodium 307mg 77mg 10%
Monounsaturated fat 3.869g 0.822g 8%
Zinc 1.31mg 2.12mg 7%
Vitamin B1 0.08mg 0.01mg 6%
Vitamin B2 0.227mg 0.146mg 6%
Calories 208kcal 124kcal 4%
Protein 24.62g 22.6g 4%
Saturated fat 1.528g 0.579g 4%
Vitamin A 32µg 17µg 2%
Vitamin B5 0.642mg 0.74mg 2%
Vitamin K 2.6µg 2%
Potassium 397mg 372mg 1%
Copper 0.186mg 0.178mg 1%
Folate 10µg 5µg 1%
Protein per 100 calories 12g 18g N/A
Calories per 10 g protein 84kcal 55kcal N/A
Weight per 100 calories 48g 81g N/A
Unsaturated / Saturated Fat ratio 5.9 3.4 N/A
Magnesium 39mg 38mg 0%
Vitamin B6 0.167mg 0.17mg 0%
Tryptophan 0.276mg 0.253mg 0%
Threonine 1.079mg 0.991mg 0%
Isoleucine 1.134mg 1.041mg 0%
Leucine 2.001mg 1.837mg 0%
Lysine 2.26mg 2.076mg 0%
Methionine 0.729mg 0.669mg 0%
Phenylalanine 0.961mg 0.882mg 0%
Valine 1.268mg 1.164mg 0%
Histidine 0.725mg 0.665mg 0%
Omega-3 - EPA 0.473g 0.353g N/A
Omega-3 - DHA 0.509g 0.536g N/A
Omega-3 - DPA 0g 0.023g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Smelt
Smelt
1
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 +269.4%
Contains more OtherOther +186.1%
Contains more WaterWater +22.1%
~equal in Protein ~22.6g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Smelt
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 +370.7%
Contains more Poly. FatPolyunsaturated fat +353.6%
Contains less Sat. FatSaturated fat -62.1%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.