Smelt vs. Pollock — In-Depth Nutrition Comparison

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What are the differences between smelt and pollock?

Smelt is higher in manganese, zinc, copper, vitamin B12, iron, and vitamin B5, yet pollock is higher in vitamin B3, vitamin B6, and magnesium.
Smelt's daily need coverage for manganese is 38% more.
Smelt has 4 times more zinc than pollock. While smelt has 2.12mg of zinc, pollock has only 0.57mg.
The amount of sodium in smelt is lower.

We used Fish, smelt, rainbow, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Smelt

Pollock

Contains more IronIron	+105.4%
Contains more CopperCopper	+196.7%
Contains more ZincZinc	+271.9%
Contains less SodiumSodium	-81.6%
Contains more ManganeseManganese	+4900%

Contains more MagnesiumMagnesium	+113.2%
Contains more PotassiumPotassium	+15.6%

~equal in Calcium ~72mg

~equal in Phosphorus ~267mg

~equal in Selenium ~44.1µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Smelt

Pollock

Contains more Vitamin B5Vitamin B5	+71.3%
Contains more FolateFolate	+66.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+440%
Contains more Vitamin B2Vitamin B2	+52.7%
Contains more Vitamin B3Vitamin B3	+123.6%
Contains more Vitamin B6Vitamin B6	+93.5%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~17µg

~equal in Vitamin B12 ~3.66µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.9mg	0.018mg	38%
Choline		91.6mg	17%
Sodium	77mg	419mg	15%
Zinc	2.12mg	0.57mg	14%
Vitamin B3	1.766mg	3.949mg	14%
Copper	0.178mg	0.06mg	13%
Vitamin B12	3.97µg	3.66µg	13%
Vitamin B6	0.17mg	0.329mg	12%
Magnesium	38mg	81mg	10%
Vitamin D		1.3µg	7%
Iron	1.15mg	0.56mg	7%
Vitamin D*		51 IU	6%
Vitamin B2	0.146mg	0.223mg	6%
Vitamin B5	0.74mg	0.432mg	6%
Selenium	46.8µg	44.1µg	5%
Phosphorus	295mg	267mg	4%
Vitamin B1	0.01mg	0.054mg	4%
Polyunsaturated fat	1.135g	0.583g	4%
Fats	3.1g	1.18g	3%
Protein	22.6g	23.48g	2%
Potassium	372mg	430mg	2%
Vitamin E		0.28mg	2%
Saturated fat	0.579g	0.159g	2%
Monounsaturated fat	0.822g	0.134g	2%
Calories	124kcal	111kcal	1%
Cholesterol	90mg	86mg	1%
Calcium	77mg	72mg	1%
Folate	5µg	3µg	1%
Protein per 100 calories	18g	21g	N/A
Calories per 10 g protein	55kcal	47kcal	N/A
Weight per 100 calories	81g	90g	N/A
Unsaturated / Saturated Fat ratio	3.4	4.5	N/A
Vitamin A	17µg	17µg	0%
Vitamin K		0.1µg	0%
Tryptophan	0.253mg	0.263mg	0%
Threonine	0.991mg	1.029mg	0%
Isoleucine	1.041mg	1.082mg	0%
Leucine	1.837mg	1.908mg	0%
Lysine	2.076mg	2.157mg	0%
Methionine	0.669mg	0.696mg	0%
Phenylalanine	0.882mg	0.917mg	0%
Valine	1.164mg	1.21mg	0%
Histidine	0.665mg	0.691mg	0%
Omega-3 (EPA)	0.353g	0.086g	N/A
Omega-3 (DHA)	0.536g	0.423g	N/A
Omega-3 (DPA)	0.023g	0.027g	N/A