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  6. Sablefish vs. Smelt

Sablefish vs. Smelt — In-Depth Nutrition Comparison

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How are Sablefish and Smelt different?

  • Sablefish is richer in Vitamin B3, Vitamin B6, Vitamin A RAE, and Vitamin B1, while Smelt is higher in Vitamin B12, Manganese, Copper, Zinc, and Phosphorus.
  • Smelt covers your daily need of Vitamin B12 105% more than Sablefish.
  • Sablefish contains 12 times more Vitamin B1 than Smelt. Sablefish contains 0.122mg of Vitamin B1, while Smelt contains 0.01mg.
  • Smelt is lower in Saturated Fat.

Fish, sablefish, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat types were used in this article.

Infographic

Sablefish 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.
Sablefish
Sablefish
4
:
5
Smelt
Smelt
Contains more Iron +42.6%
Contains more Magnesium +86.8%
Contains more Potassium +23.4%
Contains more Calcium +71.1%
Contains more Phosphorus +37.2%
Contains more Zinc +417.1%
Contains more Copper +535.7%
Contains more Manganese +4636.8%
Equal in Sodium - 77
Equal in Selenium - 46.8
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Iron +42.6%
Contains more Magnesium +86.8%
Contains more Potassium +23.4%
Contains more Calcium +71.1%
Contains more Phosphorus +37.2%
Contains more Zinc +417.1%
Contains more Copper +535.7%
Contains more Manganese +4636.8%
Equal in Sodium - 77
Equal in Selenium - 46.8

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.
Sablefish
Sablefish
6
:
2
Smelt
Smelt
Contains more Vitamin A +482.8%
Contains more Vitamin B1 +1120%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +103.5%
Contains more Folate +240%
Contains more Vitamin B2 +27%
Contains more Vitamin B12 +175.7%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 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 +482.8%
Contains more Vitamin B1 +1120%
Contains more Vitamin B3 +190.4%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +103.5%
Contains more Folate +240%
Contains more Vitamin B2 +27%
Contains more Vitamin B12 +175.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
1
:
3
Smelt
Smelt
Contains more Fats +532.9%
Contains more Protein +31.5%
Contains more Water +15.8%
Contains more Other +344.1%
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 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 +532.9%
Contains more Protein +31.5%
Contains more Water +15.8%
Contains more Other +344.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
2
:
1
Smelt
Smelt
Contains more Monounsaturated Fat +1156.4%
Contains more Polyunsaturated fat +130.7%
Contains less Saturated Fat -85.9%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains more Monounsaturated Fat +1156.4%
Contains more Polyunsaturated fat +130.7%
Contains less Saturated Fat -85.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish Smelt Opinion
Protein 17.19g 22.6g Smelt
Fats 19.62g 3.1g Sablefish
Calories 250kcal 124kcal Sablefish
Calcium 45mg 77mg Smelt
Iron 1.64mg 1.15mg Sablefish
Magnesium 71mg 38mg Sablefish
Phosphorus 215mg 295mg Smelt
Potassium 459mg 372mg Sablefish
Sodium 72mg 77mg Sablefish
Zinc 0.41mg 2.12mg Smelt
Copper 0.028mg 0.178mg Smelt
Manganese 0.019mg 0.9mg Smelt
Selenium 46.8µg 46.8µg
Vitamin A 338IU 58IU Sablefish
Vitamin A RAE 102µg 17µg Sablefish
Vitamin B1 0.122mg 0.01mg Sablefish
Vitamin B2 0.115mg 0.146mg Smelt
Vitamin B3 5.128mg 1.766mg Sablefish
Vitamin B5 0.865mg 0.74mg Sablefish
Vitamin B6 0.346mg 0.17mg Sablefish
Folate 17µg 5µg Sablefish
Vitamin B12 1.44µg 3.97µg Smelt
Tryptophan 0.193mg 0.253mg Smelt
Threonine 0.754mg 0.991mg Smelt
Isoleucine 0.792mg 1.041mg Smelt
Leucine 1.397mg 1.837mg Smelt
Lysine 1.579mg 2.076mg Smelt
Methionine 0.509mg 0.669mg Smelt
Phenylalanine 0.671mg 0.882mg Smelt
Valine 0.886mg 1.164mg Smelt
Histidine 0.506mg 0.665mg Smelt
Cholesterol 63mg 90mg Sablefish
Saturated Fat 4.099g 0.579g Smelt
Omega-3 - DHA 0.92g 0.536g Sablefish
Omega-3 - EPA 0.867g 0.353g Sablefish
Omega-3 - DPA 0.216g 0.023g Sablefish
Monounsaturated Fat 10.328g 0.822g Sablefish
Polyunsaturated fat 2.618g 1.135g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish 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
41%
Sablefish
55%
Smelt
Minerals Daily Need Coverage Score
55%
Sablefish
75%
Smelt

Comparison summary

Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 3.52g)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 27mg)
Which food is richer in vitamins?
Sablefish
Sablefish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.