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  6. Octopus vs. Smelt

Octopus vs. Smelt — In-Depth Nutrition Comparison

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Significant differences between Octopus and Smelt

  • Octopus is richer in Vitamin B12, Iron, Selenium, Copper, Vitamin B6, Vitamin B3, Zinc, and Vitamin C, while Smelt is higher in Manganese.
  • Octopus covers your daily Vitamin B12 needs 1335% more than Smelt.
  • Smelt is lower in Sodium.

Specific food types used in this comparison are Mollusks, octopus, common, cooked, moist heat and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Octopus 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.
Octopus
Octopus
7
:
3
Smelt
Smelt
Contains more Calcium +37.7%
Contains more Iron +729.6%
Contains more Magnesium +57.9%
Contains more Potassium +69.4%
Contains more Zinc +58.5%
Contains more Copper +315.2%
Contains more Selenium +91.5%
Contains less Sodium -83.3%
Contains more Manganese +1814.9%
Equal in Phosphorus - 295
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Calcium +37.7%
Contains more Iron +729.6%
Contains more Magnesium +57.9%
Contains more Potassium +69.4%
Contains more Zinc +58.5%
Contains more Copper +315.2%
Contains more Selenium +91.5%
Contains less Sodium -83.3%
Contains more Manganese +1814.9%
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.
Octopus
Octopus
11
:
1
Smelt
Smelt
Contains more Vitamin A +417.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +470%
Contains more Vitamin B3 +114%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B6 +281.2%
Contains more Folate +380%
Contains more Vitamin B12 +806.8%
Contains more Vitamin B2 +92.1%
Octopus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 1%
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 +417.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +470%
Contains more Vitamin B3 +114%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B6 +281.2%
Contains more Folate +380%
Contains more Vitamin B12 +806.8%
Contains more Vitamin B2 +92.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Octopus
Octopus
3
:
2
Smelt
Smelt
Contains more Protein +31.9%
Contains more Carbs +∞%
Contains more Other +111.9%
Contains more Fats +49%
Contains more Water +20.3%
Octopus
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 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 Protein +31.9%
Contains more Carbs +∞%
Contains more Other +111.9%
Contains more Fats +49%
Contains more Water +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Octopus
Octopus
1
:
2
Smelt
Smelt
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +153.7%
Contains more Polyunsaturated fat +137.9%
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +153.7%
Contains more Polyunsaturated fat +137.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Octopus Smelt Opinion
Net carbs 4.4g 0g Octopus
Protein 29.82g 22.6g Octopus
Fats 2.08g 3.1g Smelt
Carbs 4.4g 0g Octopus
Calories 164kcal 124kcal Octopus
Calcium 106mg 77mg Octopus
Iron 9.54mg 1.15mg Octopus
Magnesium 60mg 38mg Octopus
Phosphorus 279mg 295mg Smelt
Potassium 630mg 372mg Octopus
Sodium 460mg 77mg Smelt
Zinc 3.36mg 2.12mg Octopus
Copper 0.739mg 0.178mg Octopus
Manganese 0.047mg 0.9mg Smelt
Selenium 89.6µg 46.8µg Octopus
Vitamin A 300IU 58IU Octopus
Vitamin A RAE 90µg 17µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 8mg 0mg Octopus
Vitamin B1 0.057mg 0.01mg Octopus
Vitamin B2 0.076mg 0.146mg Smelt
Vitamin B3 3.78mg 1.766mg Octopus
Vitamin B5 0.9mg 0.74mg Octopus
Vitamin B6 0.648mg 0.17mg Octopus
Folate 24µg 5µg Octopus
Vitamin B12 36µg 3.97µg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.334mg 0.253mg Octopus
Threonine 1.283mg 0.991mg Octopus
Isoleucine 1.298mg 1.041mg Octopus
Leucine 2.099mg 1.837mg Octopus
Lysine 2.228mg 2.076mg Octopus
Methionine 0.673mg 0.669mg Octopus
Phenylalanine 1.069mg 0.882mg Octopus
Valine 1.303mg 1.164mg Octopus
Histidine 0.573mg 0.665mg Smelt
Cholesterol 96mg 90mg Smelt
Saturated Fat 0.453g 0.579g Octopus
Omega-3 - DHA 0.162g 0.536g Smelt
Omega-3 - EPA 0.152g 0.353g Smelt
Omega-3 - DPA 0.012g 0.023g Smelt
Monounsaturated Fat 0.324g 0.822g Smelt
Polyunsaturated fat 0.477g 1.135g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Octopus 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
408%
Octopus
55%
Smelt
Minerals Daily Need Coverage Score
150%
Octopus
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 - 383mg)
Which food is lower in Cholesterol?
Smelt
Smelt is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.