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  6. Smelt vs. Rainbow trout

Smelt vs. Rainbow trout — In-Depth Nutrition Comparison

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Significant differences between Smelt and Rainbow trout

  • Smelt is richer in Selenium, Manganese, Zinc, Copper, and Iron, while Rainbow trout is higher in Vitamin B3, Vitamin B5, Vitamin B12, and Vitamin B6.
  • Smelt covers your daily Selenium needs 42% more than Rainbow trout.
  • Smelt has 82 times more Manganese than Rainbow trout. Smelt has 0.9mg of Manganese, while Rainbow trout has 0.011mg.
  • Rainbow trout is lower in Cholesterol.

Specific food types used in this comparison are Fish, smelt, rainbow, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Smelt vs Rainbow trout 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
Rainbow trout
Rainbow trout
Contains more Calcium +208%
Contains more Iron +271%
Contains more Magnesium +52%
Contains more Phosphorus +30.5%
Contains more Zinc +371.1%
Contains more Copper +287%
Contains more Manganese +8081.8%
Contains more Selenium +98.3%
Contains less Sodium -33.8%
Equal in Potassium - 377
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +208%
Contains more Iron +271%
Contains more Magnesium +52%
Contains more Phosphorus +30.5%
Contains more Zinc +371.1%
Contains more Copper +287%
Contains more Manganese +8081.8%
Contains more Selenium +98.3%
Contains less Sodium -33.8%
Equal in Potassium - 377

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
1
:
11
Rainbow trout
Rainbow trout
Contains more Vitamin B2 +62.2%
Contains more Vitamin A +382.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1100%
Contains more Vitamin B3 +215.2%
Contains more Vitamin B5 +125.3%
Contains more Vitamin B6 +100%
Contains more Folate +120%
Equal in Vitamin B12 - 4.3
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%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B2 +62.2%
Contains more Vitamin A +382.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1100%
Contains more Vitamin B3 +215.2%
Contains more Vitamin B5 +125.3%
Contains more Vitamin B6 +100%
Contains more Folate +120%
Equal in Vitamin B12 - 4.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
2
:
2
Rainbow trout
Rainbow trout
Contains more Protein +13.3%
Contains more Other +1787.5%
Contains more Fats +99.4%
Equal in Water - 73.8
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +13.3%
Contains more Other +1787.5%
Contains more Fats +99.4%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -58.1%
Contains more Monounsaturated Fat +140.8%
Contains more Polyunsaturated fat +32.8%
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -58.1%
Contains more Monounsaturated Fat +140.8%
Contains more Polyunsaturated fat +32.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smelt Rainbow trout
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 Rainbow trout Opinion
Protein 22.6g 19.94g Smelt
Fats 3.1g 6.18g Rainbow trout
Calories 124kcal 141kcal Rainbow trout
Calcium 77mg 25mg Smelt
Iron 1.15mg 0.31mg Smelt
Magnesium 38mg 25mg Smelt
Phosphorus 295mg 226mg Smelt
Potassium 372mg 377mg Rainbow trout
Sodium 77mg 51mg Rainbow trout
Zinc 2.12mg 0.45mg Smelt
Copper 0.178mg 0.046mg Smelt
Manganese 0.9mg 0.011mg Smelt
Selenium 46.8µg 23.6µg Smelt
Vitamin A 58IU 280IU Rainbow trout
Vitamin A RAE 17µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.01mg 0.12mg Rainbow trout
Vitamin B2 0.146mg 0.09mg Smelt
Vitamin B3 1.766mg 5.567mg Rainbow trout
Vitamin B5 0.74mg 1.667mg Rainbow trout
Vitamin B6 0.17mg 0.34mg Rainbow trout
Folate 5µg 11µg Rainbow trout
Vitamin B12 3.97µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.253mg 0.234mg Smelt
Threonine 0.991mg 0.915mg Smelt
Isoleucine 1.041mg 0.962mg Smelt
Leucine 1.837mg 1.696mg Smelt
Lysine 2.076mg 1.916mg Smelt
Methionine 0.669mg 0.618mg Smelt
Phenylalanine 0.882mg 0.815mg Smelt
Valine 1.164mg 1.075mg Smelt
Histidine 0.665mg 0.614mg Smelt
Cholesterol 90mg 59mg Rainbow trout
Trans Fat 0.047g Smelt
Saturated Fat 0.579g 1.383g Smelt
Omega-3 - DHA 0.536g 0.516g Smelt
Omega-3 - EPA 0.353g 0.217g Smelt
Omega-3 - DPA 0.023g 0.091g Rainbow trout
Monounsaturated Fat 0.822g 1.979g Rainbow trout
Polyunsaturated fat 1.135g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
119%
Rainbow trout
Minerals Daily Need Coverage Score
75%
Smelt
33%
Rainbow trout

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 - 0.804g)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $7)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 31mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout 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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.