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  6. Smelt raw vs. Sardines

Smelt raw vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between smelt raw and sardines?

  • Smelt raw is higher in manganese; however, sardines are richer in vitamin B12, phosphorus, calcium, selenium, vitamin D, iron, and vitamin B3.
  • Sardines' daily need coverage for vitamin B12 is 229% more.
  • Sardines contain 6 times less manganese than smelt raw. Smelt raw contains 0.7mg of manganese, while sardines contain 0.108mg.
  • Smelt raw has less cholesterol.

We used Fish, smelt, rainbow, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Smelt raw vs Sardines infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 18% 26% 34% 46% 45% 99% 7.8% 91% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ZincZinc +26%
Contains less SodiumSodium -80.5%
Contains more ManganeseManganese +548.1%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +536.7%
Contains more PotassiumPotassium +36.9%
Contains more IronIron +224.4%
Contains more CopperCopper +33.8%
Contains more PhosphorusPhosphorus +113%
Contains more SeleniumSelenium +44.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 5% 10% 12% 2.5% 28% 27% 38% 35% 430% 0.25% 3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin AVitamin A +113.3%
Contains more Vitamin EVitamin E +308%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +261.7%
Contains more Vitamin B6Vitamin B6 +11.3%
Contains more Vitamin B12Vitamin B12 +159.9%
Contains more Vitamin KVitamin K +2500%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.642mg

All nutrients comparison - raw data values

Nutrient Smelt raw Sardines DV% diff.
Vitamin B12 3.44µg 8.94µg 229%
Phosphorus 230mg 490mg 37%
Calcium 60mg 382mg 32%
Selenium 36.5µg 52.7µg 29%
Polyunsaturated fat 0.885g 5.148g 28%
Manganese 0.7mg 0.108mg 26%
Iron 0.9mg 2.92mg 25%
Cholesterol 70mg 142mg 24%
Vitamin B3 1.45mg 5.245mg 24%
Vitamin D 31 IU 193 IU 20%
Vitamin D 0.8µg 4.8µg 20%
Protein 17.63g 24.62g 14%
Fats 2.42g 11.45g 14%
Sodium 60mg 307mg 11%
Vitamin E 0.5mg 2.04mg 10%
Vitamin B2 0.12mg 0.227mg 8%
Monounsaturated fat 0.641g 3.869g 8%
Calories 97kcal 208kcal 6%
Vitamin B1 0.01mg 0.08mg 6%
Copper 0.139mg 0.186mg 5%
Saturated fat 0.452g 1.528g 5%
Potassium 290mg 397mg 3%
Zinc 1.65mg 1.31mg 3%
Magnesium 30mg 39mg 2%
Vitamin A 15µg 32µg 2%
Vitamin K 0.1µg 2.6µg 2%
Folate 4µg 10µg 2%
Choline 65mg 75mg 2%
Vitamin B6 0.15mg 0.167mg 1%
Vitamin B5 0.638mg 0.642mg 0%
Tryptophan 0.197mg 0.276mg 0%
Threonine 0.773mg 1.079mg 0%
Isoleucine 0.812mg 1.134mg 0%
Leucine 1.433mg 2.001mg 0%
Lysine 1.619mg 2.26mg 0%
Methionine 0.522mg 0.729mg 0%
Phenylalanine 0.688mg 0.961mg 0%
Valine 0.908mg 1.268mg 0%
Histidine 0.519mg 0.725mg 0%
Omega-3 - EPA 0.275g 0.473g N/A
Omega-3 - DHA 0.418g 0.509g N/A
Omega-3 - DPA 0.018g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 2% 79%
Protein: 17.63 g
Fats: 2.42 g
Carbs: 0 g
Water: 78.77 g
Other: 1.18 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +32.1%
Contains more ProteinProtein +39.6%
Contains more FatsFats +373.1%
Contains more OtherOther +266.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 32% 45%
Saturated fat: Sat. Fat 0.452 g
Monounsaturated fat: Mono. Fat 0.641 g
Polyunsaturated fat: Poly. Fat 0.885 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -70.4%
Contains more Mono. FatMonounsaturated fat +503.6%
Contains more Poly. FatPolyunsaturated fat +481.7%

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. Smelt raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175146/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.