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Haddock vs. Smelt — In-Depth Nutrition Comparison

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The main differences between Haddock and Smelt

  • Haddock has more Vitamin B3, and Vitamin B6, however, Smelt has more Vitamin B12, Manganese, Selenium, Copper, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Smelt is 77% higher.
  • Smelt has 3 times less Sodium than Haddock. Haddock has 261mg of Sodium, while Smelt has 77mg.

Food types used in this article are Fish, haddock, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Haddock 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.
:
10
Smelt
Contains more Calcium +450%
Contains more Iron +447.6%
Contains more Magnesium +46.2%
Contains less Sodium -70.5%
Contains more Zinc +430%
Contains more Copper +584.6%
Contains more Manganese +6823.1%
Contains more Selenium +47.6%
Equal in Phosphorus - 295
Equal in Potassium - 372
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Calcium +450%
Contains more Iron +447.6%
Contains more Magnesium +46.2%
Contains less Sodium -70.5%
Contains more Zinc +430%
Contains more Copper +584.6%
Contains more Manganese +6823.1%
Contains more Selenium +47.6%
Equal in Phosphorus - 295
Equal in Potassium - 372

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.
:
3
Smelt
Contains more Vitamin B1 +130%
Contains more Vitamin B3 +133.2%
Contains more Vitamin B6 +92.4%
Contains more Folate +160%
Contains more Vitamin B2 +111.6%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B12 +86.4%
Equal in Vitamin A - 58
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0% 0%
Contains more Vitamin B1 +130%
Contains more Vitamin B3 +133.2%
Contains more Vitamin B6 +92.4%
Contains more Folate +160%
Contains more Vitamin B2 +111.6%
Contains more Vitamin B5 +49.8%
Contains more Vitamin B12 +86.4%
Equal in Vitamin A - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Smelt
Contains more Protein +13.1%
Contains more Fats +463.6%
Equal in Water - 72.79
Equal in Other - 1.51
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Protein +13.1%
Contains more Fats +463.6%
Equal in Water - 72.79
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Smelt
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +1010.8%
Contains more Polyunsaturated fat +456.4%
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -80.8%
Contains more Monounsaturated Fat +1010.8%
Contains more Polyunsaturated fat +456.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Haddock Smelt
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 Haddock Smelt Opinion
Protein 19.99g 22.6g Smelt
Fats 0.55g 3.1g Smelt
Calories 90kcal 124kcal Smelt
Calcium 14mg 77mg Smelt
Iron 0.21mg 1.15mg Smelt
Magnesium 26mg 38mg Smelt
Phosphorus 278mg 295mg Smelt
Potassium 351mg 372mg Smelt
Sodium 261mg 77mg Smelt
Zinc 0.4mg 2.12mg Smelt
Copper 0.026mg 0.178mg Smelt
Manganese 0.013mg 0.9mg Smelt
Selenium 31.7µg 46.8µg Smelt
Vitamin A 62IU 58IU Haddock
Vitamin A RAE 21µg 17µg Haddock
Vitamin E 0.55mg Haddock
Vitamin D 23IU Haddock
Vitamin D 0.6µg Haddock
Vitamin B1 0.023mg 0.01mg Haddock
Vitamin B2 0.069mg 0.146mg Smelt
Vitamin B3 4.119mg 1.766mg Haddock
Vitamin B5 0.494mg 0.74mg Smelt
Vitamin B6 0.327mg 0.17mg Haddock
Folate 13µg 5µg Haddock
Vitamin B12 2.13µg 3.97µg Smelt
Choline 79.6mg Haddock
Vitamin K 0.1µg Haddock
Tryptophan 0.26mg 0.253mg Haddock
Threonine 1.015mg 0.991mg Haddock
Isoleucine 1.067mg 1.041mg Haddock
Leucine 1.882mg 1.837mg Haddock
Lysine 2.126mg 2.076mg Haddock
Methionine 0.686mg 0.669mg Haddock
Phenylalanine 0.904mg 0.882mg Haddock
Valine 1.193mg 1.164mg Haddock
Histidine 0.682mg 0.665mg Haddock
Cholesterol 66mg 90mg Haddock
Trans Fat 0.005g Smelt
Saturated Fat 0.111g 0.579g Haddock
Omega-3 - DHA 0.109g 0.536g Smelt
Omega-3 - EPA 0.051g 0.353g Smelt
Omega-3 - DPA 0.006g 0.023g Smelt
Monounsaturated Fat 0.074g 0.822g Smelt
Polyunsaturated fat 0.204g 1.135g Smelt
Omega-6 - Eicosadienoic acid 0.001g Haddock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock Smelt
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
43%
Haddock
50%
Smelt
Minerals Daily Need Coverage Score
41%
Haddock
75%
Smelt

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 - 184mg)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $16)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 0.468g)
Which food is richer in vitamins?
Haddock
Haddock 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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.