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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 from 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.
Oysters
Oysters
4
:
6
Smelt
Smelt
Contains more Calcium +50.6%
Contains more Iron +700.9%
Contains more Zinc +3607.5%
Contains more Copper +3106.2%
Contains more Phosphorus +52.1%
Contains more Potassium +167.6%
Contains less Sodium -53.6%
Contains more Manganese +52.3%
Contains more Selenium +18.5%
Equal in Magnesium - 38
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Calcium +50.6%
Contains more Iron +700.9%
Contains more Zinc +3607.5%
Contains more Copper +3106.2%
Contains more Phosphorus +52.1%
Contains more Potassium +167.6%
Contains less Sodium -53.6%
Contains more Manganese +52.3%
Contains more Selenium +18.5%
Equal in Magnesium - 38

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.
Oysters
Oysters
9
:
2
Smelt
Smelt
Contains more Vitamin A +51.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +23.3%
Contains more Folate +180%
Contains more Vitamin B12 +340.8%
Contains more Vitamin B5 +65.5%
Contains more Vitamin B6 +178.7%
Equal in Vitamin B3 - 1.766
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Smelt
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%
Contains more Vitamin A +51.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +23.3%
Contains more Folate +180%
Contains more Vitamin B12 +340.8%
Contains more Vitamin B5 +65.5%
Contains more Vitamin B6 +178.7%
Equal in Vitamin B3 - 1.766

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oysters
Oysters
4
:
1
Smelt
Smelt
Contains more Fats +10.3%
Contains more Carbs +∞%
Contains more Protein +97.9%
Equal in Fats - 3.1
Equal in Water - 72.79
Equal in Other - 1.51
Oysters
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
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more Fats +10.3%
Contains more Carbs +∞%
Contains more Protein +97.9%
Equal in Fats - 3.1
Equal in Water - 72.79
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oysters
Oysters
0
:
3
Smelt
Smelt
Contains less Saturated Fat -38.9%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 1.135
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -38.9%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 1.135

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Smelt Opinion
Net carbs 5.45g 0g Oysters
Protein 11.42g 22.6g Smelt
Fats 3.42g 3.1g Oysters
Carbs 5.45g 0g Oysters
Calories 102kcal 124kcal Smelt
Starch 0.9g Oysters
Sugar 1.23g Smelt
Calcium 116mg 77mg Oysters
Iron 9.21mg 1.15mg Oysters
Magnesium 35mg 38mg Smelt
Phosphorus 194mg 295mg Smelt
Potassium 139mg 372mg Smelt
Sodium 166mg 77mg Smelt
Zinc 78.6mg 2.12mg Oysters
Copper 5.707mg 0.178mg Oysters
Manganese 0.591mg 0.9mg Smelt
Selenium 39.5µg 46.8µg Smelt
Vitamin A 88IU 58IU Oysters
Vitamin A RAE 26µg 17µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin B1 0.036mg 0.01mg Oysters
Vitamin B2 0.18mg 0.146mg Oysters
Vitamin B3 1.85mg 1.766mg Oysters
Vitamin B5 0.447mg 0.74mg Smelt
Vitamin B6 0.061mg 0.17mg Smelt
Folate 14µg 5µg Oysters
Vitamin B12 17.5µg 3.97µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.138mg 0.253mg Smelt
Threonine 0.046mg 0.991mg Smelt
Isoleucine 0.459mg 1.041mg Smelt
Leucine 0.716mg 1.837mg Smelt
Lysine 0.762mg 2.076mg Smelt
Methionine 0.257mg 0.669mg Smelt
Phenylalanine 0.413mg 0.882mg Smelt
Valine 0.523mg 1.164mg Smelt
Histidine 0.22mg 0.665mg Smelt
Cholesterol 79mg 90mg Oysters
Trans Fat 0.068g Smelt
Saturated Fat 0.948g 0.579g Smelt
Omega-3 - DHA 0.271g 0.536g Smelt
Omega-3 - EPA 0.353g 0.353g
Omega-3 - DPA 0.02g 0.023g Smelt
Monounsaturated Fat 0.506g 0.822g Smelt
Polyunsaturated fat 1.056g 1.135g Smelt
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oysters Smelt
Low Fats diet ok
Low Carbs diet ok
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
197%
Oysters
55%
Smelt
Minerals Daily Need Coverage Score
486%
Oysters
75%
Smelt

Comparison summary

Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 0.369g)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $3)
Which food is lower in Cholesterol?
Oysters
Oysters is lower in Cholesterol (difference - 11mg)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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. 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.