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  6. Mussels vs. Smelt

Mussels vs. Smelt — In-Depth Nutrition Comparison

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A recap on differences between Mussels and Smelt

  • Smelt has less Vitamin B12, Manganese, Selenium, Iron, Vitamin B1, Vitamin B2, Folate, and Vitamin C.
  • Mussels covers your daily Vitamin B12 needs 835% more than Smelt.
  • Smelt has less Sodium.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Mussels 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.
Mussels
Mussels
4
:
6
Smelt
Smelt
Contains more Iron +484.3%
Contains more Zinc +25.9%
Contains more Manganese +655.6%
Contains more Selenium +91.5%
Contains more Calcium +133.3%
Contains more Potassium +38.8%
Contains less Sodium -79.1%
Contains more Copper +19.5%
Equal in Magnesium - 38
Equal in Phosphorus - 295
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Iron +484.3%
Contains more Zinc +25.9%
Contains more Manganese +655.6%
Contains more Selenium +91.5%
Contains more Calcium +133.3%
Contains more Potassium +38.8%
Contains less Sodium -79.1%
Contains more Copper +19.5%
Equal in Magnesium - 38
Equal in Phosphorus - 295

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.
Mussels
Mussels
8
:
1
Smelt
Smelt
Contains more Vitamin A +424.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2900%
Contains more Vitamin B2 +187.7%
Contains more Vitamin B3 +69.9%
Contains more Vitamin B5 +28.4%
Contains more Folate +1420%
Contains more Vitamin B12 +504.5%
Contains more Vitamin B6 +70%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
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 +424.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2900%
Contains more Vitamin B2 +187.7%
Contains more Vitamin B3 +69.9%
Contains more Vitamin B5 +28.4%
Contains more Folate +1420%
Contains more Vitamin B12 +504.5%
Contains more Vitamin B6 +70%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
4
:
1
Smelt
Smelt
Contains more Fats +44.5%
Contains more Carbs +∞%
Contains more Other +110.6%
Contains more Water +19%
Equal in Protein - 22.6
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +44.5%
Contains more Carbs +∞%
Contains more Other +110.6%
Contains more Water +19%
Equal in Protein - 22.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
2
:
1
Smelt
Smelt
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -31.9%
Equal in Polyunsaturated fat - 1.135
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains more Monounsaturated Fat +23.4%
Contains less Saturated Fat -31.9%
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.
Mussels Smelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mussels Smelt Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 22.6g Mussels
Fats 4.48g 3.1g Mussels
Carbs 7.39g 0g Mussels
Calories 172kcal 124kcal Mussels
Calcium 33mg 77mg Smelt
Iron 6.72mg 1.15mg Mussels
Magnesium 37mg 38mg Smelt
Phosphorus 285mg 295mg Smelt
Potassium 268mg 372mg Smelt
Sodium 369mg 77mg Smelt
Zinc 2.67mg 2.12mg Mussels
Copper 0.149mg 0.178mg Smelt
Manganese 6.8mg 0.9mg Mussels
Selenium 89.6µg 46.8µg Mussels
Vitamin A 304IU 58IU Mussels
Vitamin A RAE 91µg 17µg Mussels
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg 0.01mg Mussels
Vitamin B2 0.42mg 0.146mg Mussels
Vitamin B3 3mg 1.766mg Mussels
Vitamin B5 0.95mg 0.74mg Mussels
Vitamin B6 0.1mg 0.17mg Smelt
Folate 76µg 5µg Mussels
Vitamin B12 24µg 3.97µg Mussels
Tryptophan 0.267mg 0.253mg Mussels
Threonine 1.025mg 0.991mg Mussels
Isoleucine 1.036mg 1.041mg Smelt
Leucine 1.676mg 1.837mg Smelt
Lysine 1.779mg 2.076mg Smelt
Methionine 0.537mg 0.669mg Smelt
Phenylalanine 0.853mg 0.882mg Smelt
Valine 1.04mg 1.164mg Smelt
Histidine 0.457mg 0.665mg Smelt
Cholesterol 56mg 90mg Mussels
Saturated Fat 0.85g 0.579g Smelt
Omega-3 - DHA 0.506g 0.536g Smelt
Omega-3 - EPA 0.276g 0.353g Smelt
Omega-3 - DPA 0.044g 0.023g Mussels
Monounsaturated Fat 1.014g 0.822g Mussels
Polyunsaturated fat 1.212g 1.135g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Smelt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
286%
Mussels
55%
Smelt
Minerals Daily Need Coverage Score
198%
Mussels
75%
Smelt

Comparison summary

Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 0.271g)
Which food is lower in glycemic index?
Smelt
Smelt is lower in glycemic index (difference - 50)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 34mg)
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.