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  6. Rockfish vs. Smelt

Rockfish vs. Smelt — In-Depth Nutrition Comparison

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Differences between Rockfish and Smelt

  • Rockfish is higher in Selenium, and Vitamin B3, however, Smelt is richer in Vitamin B12, Manganese, Zinc, Copper, Iron, Vitamin B5, and Phosphorus.
  • Smelt's daily need coverage for Vitamin B12 is 99% higher.
  • Rockfish has 2 times more Vitamin B3 than Smelt. While Rockfish has 2.897mg of Vitamin B3, Smelt has only 1.766mg.
  • Rockfish has less Cholesterol.

The food types used in this comparison are Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Rockfish 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.
Rockfish
Rockfish
2
:
8
Smelt
Smelt
Contains more Potassium +25.5%
Contains more Selenium +62.8%
Contains more Calcium +352.9%
Contains more Iron +219.4%
Contains more Magnesium +15.2%
Contains more Phosphorus +19%
Contains less Sodium -13.5%
Contains more Zinc +393%
Contains more Copper +334.1%
Contains more Manganese +6823.1%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 14% 24% 107% 42% 12% 12% 14% 2% 416%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Potassium +25.5%
Contains more Selenium +62.8%
Contains more Calcium +352.9%
Contains more Iron +219.4%
Contains more Magnesium +15.2%
Contains more Phosphorus +19%
Contains less Sodium -13.5%
Contains more Zinc +393%
Contains more Copper +334.1%
Contains more Manganese +6823.1%

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.
Rockfish
Rockfish
8
:
3
Smelt
Smelt
Contains more Vitamin B1 +170%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +64%
Contains more Vitamin B6 +41.8%
Contains more Folate +100%
Contains more Vitamin A +262.5%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B12 +149.7%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 138% 0% 7% 53% 55% 25% 56% 8% 199% 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 B1 +170%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +64%
Contains more Vitamin B6 +41.8%
Contains more Folate +100%
Contains more Vitamin A +262.5%
Contains more Vitamin B5 +83.2%
Contains more Vitamin B12 +149.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rockfish
Rockfish
1
:
3
Smelt
Smelt
Contains more Fats +91.4%
Equal in Protein - 22.6
Equal in Water - 72.79
Equal in Other - 1.51
Rockfish
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 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 +91.4%
Equal in Protein - 22.6
Equal in Water - 72.79
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rockfish
Rockfish
1
:
2
Smelt
Smelt
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +76.4%
Contains more Polyunsaturated fat +134%
Rockfish
31% 34% 35%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.466 g
Polyunsaturated fat: 0.485 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +76.4%
Contains more Polyunsaturated fat +134%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rockfish Smelt Opinion
Protein 22.23g 22.6g Smelt
Fats 1.62g 3.1g Smelt
Calories 109kcal 124kcal Smelt
Calcium 17mg 77mg Smelt
Iron 0.36mg 1.15mg Smelt
Magnesium 33mg 38mg Smelt
Phosphorus 248mg 295mg Smelt
Potassium 467mg 372mg Rockfish
Sodium 89mg 77mg Smelt
Zinc 0.43mg 2.12mg Smelt
Copper 0.041mg 0.178mg Smelt
Manganese 0.013mg 0.9mg Smelt
Selenium 76.2µg 46.8µg Rockfish
Vitamin A 16IU 58IU Smelt
Vitamin A RAE 5µg 17µg Smelt
Vitamin E 0.44mg Rockfish
Vitamin D 183IU Rockfish
Vitamin D 4.6µg Rockfish
Vitamin B1 0.027mg 0.01mg Rockfish
Vitamin B2 0.226mg 0.146mg Rockfish
Vitamin B3 2.897mg 1.766mg Rockfish
Vitamin B5 0.404mg 0.74mg Smelt
Vitamin B6 0.241mg 0.17mg Rockfish
Folate 10µg 5µg Rockfish
Vitamin B12 1.59µg 3.97µg Smelt
Tryptophan 0.296mg 0.253mg Rockfish
Threonine 1.014mg 0.991mg Rockfish
Isoleucine 1.06mg 1.041mg Rockfish
Leucine 1.835mg 1.837mg Smelt
Lysine 2.188mg 2.076mg Rockfish
Methionine 0.707mg 0.669mg Rockfish
Phenylalanine 0.935mg 0.882mg Rockfish
Valine 1.106mg 1.164mg Smelt
Histidine 0.502mg 0.665mg Smelt
Cholesterol 61mg 90mg Rockfish
Trans Fat 0.025g Smelt
Saturated Fat 0.42g 0.579g Rockfish
Omega-3 - DHA 0.238g 0.536g Smelt
Omega-3 - EPA 0.107g 0.353g Smelt
Omega-3 - DPA 0.027g 0.023g Rockfish
Monounsaturated Fat 0.466g 0.822g Smelt
Polyunsaturated fat 0.485g 1.135g Smelt
Omega-6 - Eicosadienoic acid 0.005g Rockfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rockfish 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
46%
Rockfish
55%
Smelt
Minerals Daily Need Coverage Score
64%
Rockfish
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 - 12mg)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Rockfish
Rockfish is lower in Saturated Fat (difference - 0.159g)
Which food is richer in vitamins?
Rockfish
Rockfish is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.