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  6. Smelt vs. Croaker

Smelt vs. Croaker — In-Depth Nutrition Comparison

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Differences between Smelt and Croaker

  • Smelt is higher in Vitamin B12, Manganese, Zinc, Selenium, Copper, and Phosphorus, however, Croaker is richer in Vitamin B3, and Folate.
  • Smelt's daily need coverage for Vitamin B12 is 78% higher.
  • Smelt has 11 times more Manganese than Croaker. While Smelt has 0.9mg of Manganese, Croaker has only 0.08mg.
  • Smelt has less Sodium.

The food types used in this comparison are Fish, smelt, rainbow, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Smelt vs Croaker 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
:
1
Croaker
Croaker
Contains more Calcium +140.6%
Contains more Iron +33.7%
Contains more Phosphorus +35.9%
Contains less Sodium -77.9%
Contains more Zinc +307.7%
Contains more Copper +173.8%
Contains more Manganese +1025%
Contains more Selenium +20.6%
Contains more Magnesium +10.5%
Equal in Potassium - 340
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +140.6%
Contains more Iron +33.7%
Contains more Phosphorus +35.9%
Contains less Sodium -77.9%
Contains more Zinc +307.7%
Contains more Copper +173.8%
Contains more Manganese +1025%
Contains more Selenium +20.6%
Contains more Magnesium +10.5%
Equal in Potassium - 340

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
2
:
5
Croaker
Croaker
Contains more Vitamin B2 +12.3%
Contains more Vitamin B12 +89%
Contains more Vitamin A +29.3%
Contains more Vitamin B1 +800%
Contains more Vitamin B3 +143.5%
Contains more Vitamin B6 +52.9%
Contains more Folate +580%
Equal in Vitamin B5 - 0.74
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%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin B2 +12.3%
Contains more Vitamin B12 +89%
Contains more Vitamin A +29.3%
Contains more Vitamin B1 +800%
Contains more Vitamin B3 +143.5%
Contains more Vitamin B6 +52.9%
Contains more Folate +580%
Equal in Vitamin B5 - 0.74

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
2
:
3
Croaker
Croaker
Contains more Protein +24.2%
Contains more Water +21.8%
Contains more Fats +308.7%
Contains more Carbs +∞%
Contains more Other +21.2%
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Protein +24.2%
Contains more Water +21.8%
Contains more Fats +308.7%
Contains more Carbs +∞%
Contains more Other +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
:
2
Croaker
Croaker
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +547.2%
Contains more Polyunsaturated fat +157%
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -83.3%
Contains more Monounsaturated Fat +547.2%
Contains more Polyunsaturated fat +157%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 22.6g 18.2g Smelt
Fats 3.1g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 124kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 77mg 32mg Smelt
Iron 1.15mg 0.86mg Smelt
Magnesium 38mg 42mg Croaker
Phosphorus 295mg 217mg Smelt
Potassium 372mg 340mg Smelt
Sodium 77mg 348mg Smelt
Zinc 2.12mg 0.52mg Smelt
Copper 0.178mg 0.065mg Smelt
Manganese 0.9mg 0.08mg Smelt
Selenium 46.8µg 38.8µg Smelt
Vitamin A 58IU 75IU Croaker
Vitamin A RAE 17µg 23µg Croaker
Vitamin B1 0.01mg 0.09mg Croaker
Vitamin B2 0.146mg 0.13mg Smelt
Vitamin B3 1.766mg 4.3mg Croaker
Vitamin B5 0.74mg 0.74mg
Vitamin B6 0.17mg 0.26mg Croaker
Folate 5µg 34µg Croaker
Vitamin B12 3.97µg 2.1µg Smelt
Tryptophan 0.253mg 0.208mg Smelt
Threonine 0.991mg 0.788mg Smelt
Isoleucine 1.041mg 0.847mg Smelt
Leucine 1.837mg 1.48mg Smelt
Lysine 2.076mg 1.571mg Smelt
Methionine 0.669mg 0.525mg Smelt
Phenylalanine 0.882mg 0.742mg Smelt
Valine 1.164mg 0.947mg Smelt
Histidine 0.665mg 0.525mg Smelt
Cholesterol 90mg 84mg Croaker
Saturated Fat 0.579g 3.476g Smelt
Omega-3 - DHA 0.536g 0.089g Smelt
Omega-3 - EPA 0.353g 0.113g Smelt
Omega-3 - DPA 0.023g 0.079g Croaker
Monounsaturated Fat 0.822g 5.32g Croaker
Polyunsaturated fat 1.135g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Croaker
Low Fats diet ok
Low Carbs diet ok
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
55%
Smelt
44%
Croaker
Minerals Daily Need Coverage Score
75%
Smelt
50%
Croaker

Comparison summary

Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 271mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 2.897g)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 6mg)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.