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Smelt vs. Catfish — In-Depth Nutrition Comparison

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A recap on differences between smelt and catfish

  • Catfish have less selenium, vitamin B12, manganese, copper, zinc, iron, phosphorus, and calcium.
  • Smelt covers your daily selenium needs 67% more than catfish.
  • Catfish contain 50 times less manganese than smelt. Smelt contains 0.9mg of manganese, while catfish contain 0.018mg.
  • Catfish have less cholesterol.

Food varieties used in this article are Fish, smelt, rainbow, cooked, dry heat and Fish, catfish, channel, farmed, cooked, dry heat.

Infographic

Smelt vs Catfish 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.
Smelt
Smelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Contains more MagnesiumMagnesium +65.2%
Contains more CalciumCalcium +755.6%
Contains more IronIron +310.7%
Contains more CopperCopper +356.4%
Contains more ZincZinc +265.5%
Contains more PhosphorusPhosphorus +19.4%
Contains less SodiumSodium -35.3%
Contains more ManganeseManganese +4900%
Contains more SeleniumSelenium +372.7%
~equal in Potassium ~366mg

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.
Smelt
Smelt
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 Choline Choline 0% 5.7% 0% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8% 0%
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 Choline Choline 0% 0.33% 19% 4.5% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin B2Vitamin B2 +46%
Contains more Vitamin B12Vitamin B12 +42.8%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B3Vitamin B3 +44.3%
Contains more FolateFolate +140%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.811mg
~equal in Vitamin B6 ~0.177mg

All nutrients comparison - raw data values

Nutrient Smelt Catfish DV% diff.
Selenium 46.8µg 9.9µg 67%
Vitamin B12 3.97µg 2.78µg 50%
Manganese 0.9mg 0.018mg 38%
Copper 0.178mg 0.039mg 15%
Zinc 2.12mg 0.58mg 14%
Choline 78.7mg 14%
Iron 1.15mg 0.28mg 11%
Cholesterol 90mg 66mg 8%
Protein 22.6g 18.44g 8%
Calcium 77mg 9mg 7%
Phosphorus 295mg 247mg 7%
Vitamin E 0.97mg 6%
Fats 3.1g 7.19g 6%
Monounsaturated fat 0.822g 3.115g 6%
Saturated fat 0.579g 1.586g 5%
Vitamin B3 1.766mg 2.548mg 5%
Vitamin B2 0.146mg 0.1mg 4%
Magnesium 38mg 23mg 4%
Vitamin K 2.5µg 2%
Sodium 77mg 119mg 2%
Vitamin D 0.3µg 2%
Vitamin A 17µg 1µg 2%
Folate 5µg 12µg 2%
Polyunsaturated fat 1.135g 1.354g 1%
Calories 124kcal 144kcal 1%
Vitamin B6 0.17mg 0.177mg 1%
Vitamin B5 0.74mg 0.811mg 1%
Vitamin B1 0.01mg 0.024mg 1%
Vitamin D 10IU 1%
Potassium 372mg 366mg 0%
Trans fat 0.063g N/A
Tryptophan 0.253mg 0.22mg 0%
Threonine 0.991mg 0.833mg 0%
Isoleucine 1.041mg 0.82mg 0%
Leucine 1.837mg 1.396mg 0%
Lysine 2.076mg 1.677mg 0%
Methionine 0.669mg 0.539mg 0%
Phenylalanine 0.882mg 0.735mg 0%
Valine 1.164mg 0.894mg 0%
Histidine 0.665mg 0.404mg 0%
Omega-3 - EPA 0.353g 0.02g N/A
Omega-3 - DHA 0.536g 0.069g N/A
Omega-3 - DPA 0.023g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.049g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more ProteinProtein +22.6%
Contains more OtherOther +-639.3%
Contains more FatsFats +131.9%
~equal in Carbs ~0g
~equal in Water ~74.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
26% 51% 22%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +279%
Contains more Poly. FatPolyunsaturated fat +19.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/nutrients
  2. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.