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  6. Smelt vs. Salmon

Smelt vs. Salmon — In-Depth Nutrition Comparison

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What are the differences between Smelt and Salmon?

  • Smelt is higher in Vitamin B12, Manganese, Zinc, Copper, Iron, and Selenium, yet Salmon is higher in Vitamin B3, Vitamin B6, Vitamin B1, and Vitamin B5.
  • Smelt's daily need coverage for Vitamin B12 is 49% more.
  • Smelt has 56 times more Manganese than Salmon. While Smelt has 0.9mg of Manganese, Salmon has only 0.016mg.

We used Fish, smelt, rainbow, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this article.

Infographic

Smelt vs Salmon 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
8
:
2
Salmon
Salmon
Contains more Calcium +413.3%
Contains more Iron +238.2%
Contains more Magnesium +26.7%
Contains more Phosphorus +17.1%
Contains more Zinc +393%
Contains more Copper +263.3%
Contains more Manganese +5525%
Contains more Selenium +13%
Contains less Sodium -20.8%
Equal in Potassium - 384
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +413.3%
Contains more Iron +238.2%
Contains more Magnesium +26.7%
Contains more Phosphorus +17.1%
Contains more Zinc +393%
Contains more Copper +263.3%
Contains more Manganese +5525%
Contains more Selenium +13%
Contains less Sodium -20.8%
Equal in Potassium - 384

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
:
10
Salmon
Salmon
Contains more Vitamin B12 +41.8%
Contains more Vitamin A +296.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3300%
Contains more Vitamin B3 +355.5%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +280.6%
Contains more Folate +580%
Equal in Vitamin B2 - 0.135
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%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin B12 +41.8%
Contains more Vitamin A +296.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3300%
Contains more Vitamin B3 +355.5%
Contains more Vitamin B5 +99.3%
Contains more Vitamin B6 +280.6%
Contains more Folate +580%
Equal in Vitamin B2 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
3
:
1
Salmon
Salmon
Contains more Water +12.4%
Contains more Other +88.8%
Contains more Fats +298.4%
Equal in Protein - 22.1
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Water +12.4%
Contains more Other +88.8%
Contains more Fats +298.4%
Equal in Protein - 22.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
:
2
Salmon
Salmon
Contains less Saturated Fat -75.8%
Contains more Monounsaturated Fat +408.6%
Contains more Polyunsaturated fat +301.1%
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -75.8%
Contains more Monounsaturated Fat +408.6%
Contains more Polyunsaturated fat +301.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Salmon Opinion
Protein 22.6g 22.1g Smelt
Fats 3.1g 12.35g Salmon
Calories 124kcal 206kcal Salmon
Calcium 77mg 15mg Smelt
Iron 1.15mg 0.34mg Smelt
Magnesium 38mg 30mg Smelt
Phosphorus 295mg 252mg Smelt
Potassium 372mg 384mg Salmon
Sodium 77mg 61mg Salmon
Zinc 2.12mg 0.43mg Smelt
Copper 0.178mg 0.049mg Smelt
Manganese 0.9mg 0.016mg Smelt
Selenium 46.8µg 41.4µg Smelt
Vitamin A 58IU 230IU Salmon
Vitamin A RAE 17µg 69µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.01mg 0.34mg Salmon
Vitamin B2 0.146mg 0.135mg Smelt
Vitamin B3 1.766mg 8.045mg Salmon
Vitamin B5 0.74mg 1.475mg Salmon
Vitamin B6 0.17mg 0.647mg Salmon
Folate 5µg 34µg Salmon
Vitamin B12 3.97µg 2.8µg Smelt
Vitamin K 0.1µg Salmon
Tryptophan 0.253mg 0.248mg Smelt
Threonine 0.991mg 0.969mg Smelt
Isoleucine 1.041mg 1.018mg Smelt
Leucine 1.837mg 1.796mg Smelt
Lysine 2.076mg 2.03mg Smelt
Methionine 0.669mg 0.654mg Smelt
Phenylalanine 0.882mg 0.863mg Smelt
Valine 1.164mg 1.139mg Smelt
Histidine 0.665mg 0.651mg Smelt
Cholesterol 90mg 63mg Salmon
Saturated Fat 0.579g 2.397g Smelt
Omega-3 - DHA 0.536g 1.457g Salmon
Omega-3 - EPA 0.353g 0.69g Salmon
Omega-3 - DPA 0.023g 0.17g Salmon
Monounsaturated Fat 0.822g 4.181g Salmon
Polyunsaturated fat 1.135g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Salmon
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
55%
Smelt
110%
Salmon
Minerals Daily Need Coverage Score
75%
Smelt
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 1.818g)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $13)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 16mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 27mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.