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  6. Oysters vs. Smelt

Oysters vs. Smelt — In-Depth Nutrition Comparison

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How are oysters and smelt different?

  • Oysters is higher in zinc, copper, vitamin B12, and iron; however, smelt is richer in phosphorus, manganese, selenium, vitamin B6, potassium, and vitamin B5.
  • Daily need coverage for zinc for oysters is 695% higher.
  • Oysters contains 32 times more copper than smelt. While oysters contains 5.707mg of copper, smelt contains only 0.178mg.

Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, smelt, rainbow, cooked, dry heat are the varieties used in this article.

Infographic

Oysters 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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Smelt
Smelt
5
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 +50.6%
Contains more IronIron +700.9%
Contains more CopperCopper +3106.2%
Contains more ZincZinc +3607.5%
Contains more PotassiumPotassium +167.6%
Contains more PhosphorusPhosphorus +52.1%
Contains less SodiumSodium -53.6%
Contains more ManganeseManganese +52.3%
Contains more SeleniumSelenium +18.5%
~equal in Magnesium ~38mg

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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Smelt
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 +52.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B12Vitamin B12 +340.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +180%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +65.5%
Contains more Vitamin B6Vitamin B6 +178.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.766mg

All nutrients comparison - raw data values

Nutrient Oysters Smelt DV% diff.
Zinc 78.6mg 2.12mg 695%
Copper 5.707mg 0.178mg 614%
Vitamin B12 17.5µg 3.97µg 564%
Iron 9.21mg 1.15mg 101%
Choline 130mg 24%
Protein 11.42g 22.6g 22%
Phosphorus 194mg 295mg 14%
Selenium 39.5µg 46.8µg 13%
Manganese 0.591mg 0.9mg 13%
Vitamin E 1.7mg 11%
Vitamin B6 0.061mg 0.17mg 8%
Potassium 139mg 372mg 7%
Vitamin B5 0.447mg 0.74mg 6%
Sodium 166mg 77mg 4%
Calcium 116mg 77mg 4%
Cholesterol 79mg 90mg 4%
Vitamin B2 0.18mg 0.146mg 3%
Carbs 5.45g 0g 2%
Vitamin K 2µg 2%
Folate 14µg 5µg 2%
Saturated fat 0.948g 0.579g 2%
Vitamin B1 0.036mg 0.01mg 2%
Monounsaturated fat 0.506g 0.822g 1%
Polyunsaturated fat 1.056g 1.135g 1%
Calories 102kcal 124kcal 1%
Vitamin B3 1.85mg 1.766mg 1%
Vitamin A 26µg 17µg 1%
Magnesium 35mg 38mg 1%
Fats 3.42g 3.1g 0%
Net carbs 5.45g 0g N/A
Vitamin D 2IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.138mg 0.253mg 0%
Threonine 0.046mg 0.991mg 0%
Isoleucine 0.459mg 1.041mg 0%
Leucine 0.716mg 1.837mg 0%
Lysine 0.762mg 2.076mg 0%
Methionine 0.257mg 0.669mg 0%
Phenylalanine 0.413mg 0.882mg 0%
Valine 0.523mg 1.164mg 0%
Histidine 0.22mg 0.665mg 0%
Omega-3 - EPA 0.353g 0.353g N/A
Omega-3 - DHA 0.271g 0.536g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g 0.023g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 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 CarbsCarbs +∞%
Contains more ProteinProtein +97.9%
~equal in Fats ~3.1g
~equal in Water ~72.79g
~equal in Other ~1.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Smelt
Smelt
3
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 less Sat. FatSaturated fat -38.9%
Contains more Mono. FatMonounsaturated fat +62.5%
~equal in Polyunsaturated fat ~1.135g

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.