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Smelt vs. Grouper fish — In-Depth Nutrition Comparison

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Important differences between smelt and grouper fish

  • Smelt has more vitamin B12, manganese, phosphorus, copper, zinc, vitamin B2, and vitamin B3; however, grouper fish is richer in vitamin B6 and vitamin B1.
  • Smelt's daily need coverage for vitamin B12 is 137% more.
  • Smelt contains 75 times more manganese than grouper fish. Smelt contains 0.9mg of manganese, while grouper fish contains 0.012mg.
  • Grouper fish contains less cholesterol.

The food varieties used in the comparison are Fish, smelt, rainbow, cooked, dry heat and Fish, grouper, mixed species, cooked, dry heat.

Infographic

Smelt vs Grouper fish 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
5
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 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
Contains more CalciumCalcium +266.7%
Contains more CopperCopper +295.6%
Contains more ZincZinc +315.7%
Contains more PhosphorusPhosphorus +106.3%
Contains more ManganeseManganese +7400%
Contains more PotassiumPotassium +27.7%
Contains less SodiumSodium -31.2%
~equal in Magnesium ~37mg
~equal in Iron ~1.14mg
~equal in Selenium ~46.8µg

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
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% 17% 0% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5% 0%
Contains more Vitamin B2Vitamin B2 +2333.3%
Contains more Vitamin B3Vitamin B3 +363.5%
Contains more Vitamin B12Vitamin B12 +475.4%
Contains more Vitamin AVitamin A +194.1%
Contains more Vitamin B1Vitamin B1 +710%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +105.9%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
Contains more FatsFats +138.5%
Contains more OtherOther +202%
~equal in Protein ~24.84g
~equal in Carbs ~0g
~equal in Water ~73.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
31% 28% 42%
Saturated fat: Sat. Fat 0.299 g
Monounsaturated fat: Mono. Fat 0.268 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +206.7%
Contains more Poly. FatPolyunsaturated fat +181.6%
Contains less Sat. FatSaturated fat -48.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smelt Grouper fish
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat 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 Grouper fish DV% diff.
Vitamin B12 3.97µg 0.69µg 137%
Manganese 0.9mg 0.012mg 39%
Phosphorus 295mg 143mg 22%
Zinc 2.12mg 0.51mg 15%
Copper 0.178mg 0.045mg 15%
Cholesterol 90mg 47mg 14%
Vitamin B6 0.17mg 0.35mg 14%
Vitamin B2 0.146mg 0.006mg 11%
Vitamin B3 1.766mg 0.381mg 9%
Vitamin B1 0.01mg 0.081mg 6%
Calcium 77mg 21mg 6%
Polyunsaturated fat 1.135g 0.403g 5%
Protein 22.6g 24.84g 4%
Vitamin A 17µg 50µg 4%
Fats 3.1g 1.3g 3%
Potassium 372mg 475mg 3%
Vitamin B5 0.74mg 0.87mg 3%
Saturated fat 0.579g 0.299g 1%
Sodium 77mg 53mg 1%
Folate 5µg 10µg 1%
Monounsaturated fat 0.822g 0.268g 1%
Calories 124kcal 118kcal 0%
Magnesium 38mg 37mg 0%
Iron 1.15mg 1.14mg 0%
Selenium 46.8µg 46.8µg 0%
Tryptophan 0.253mg 0.278mg 0%
Threonine 0.991mg 1.089mg 0%
Isoleucine 1.041mg 1.145mg 0%
Leucine 1.837mg 2.019mg 0%
Lysine 2.076mg 2.282mg 0%
Methionine 0.669mg 0.735mg 0%
Phenylalanine 0.882mg 0.97mg 0%
Valine 1.164mg 1.28mg 0%
Histidine 0.665mg 0.731mg 0%
Omega-3 - EPA 0.353g 0.035g N/A
Omega-3 - DHA 0.536g 0.213g N/A
Omega-3 - DPA 0.023g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Grouper fish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
51%
Smelt
21%
Grouper fish
Minerals Daily Need Coverage Score
75%
Smelt
47%
Grouper fish

Comparison summary

Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Grouper fish
Grouper fish is lower in Saturated fat (difference - 0.28g)
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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.