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Smelt vs. Herring — In-Depth Nutrition Comparison

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Significant differences between Smelt and Herring

  • Smelt is richer in Manganese, Zinc, and Copper, while Herring is higher in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B2, and Vitamin B1.
  • Herring covers your daily Vitamin B12 needs 382% more than Smelt.
  • Smelt has 23 times more Manganese than Herring. Smelt has 0.9mg of Manganese, while Herring has 0.04mg.
  • Smelt is lower in Saturated Fat.

Specific food types used in this comparison are Fish, smelt, rainbow, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Smelt vs Herring 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
:
Contains less Sodium -33%
Contains more Zinc +66.9%
Contains more Copper +50.8%
Contains more Manganese +2150%
Contains more Iron +22.6%
Contains more Potassium +12.6%
Equal in Calcium - 74
Equal in Magnesium - 41
Equal in Phosphorus - 303
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 43% 27% 126% 33% 10% 58% 59% 117% 255%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 53% 29% 130% 37% 15% 35% 39% 5.2% 255%
Contains less Sodium -33%
Contains more Zinc +66.9%
Contains more Copper +50.8%
Contains more Manganese +2150%
Contains more Iron +22.6%
Contains more Potassium +12.6%
Equal in Calcium - 74
Equal in Magnesium - 41
Equal in Phosphorus - 303
Equal in Selenium - 46.8

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
0
:
12
Herring
Contains more Vitamin A +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +104.8%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B6 +104.7%
Contains more Folate +140%
Contains more Vitamin B12 +231%
Equal in Vitamin B5 - 0.74
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3.5% 0% 0% 0% 2.5% 34% 33% 44% 39% 3.8% 496% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7.2% 27% 162% 2.3% 28% 69% 77% 44% 80% 9% 1643% 45% 0.25%
Contains more Vitamin A +106.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1020%
Contains more Vitamin B2 +104.8%
Contains more Vitamin B3 +133.5%
Contains more Vitamin B6 +104.7%
Contains more Folate +140%
Contains more Vitamin B12 +231%
Equal in Vitamin B5 - 0.74

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
2
:
Contains more Water +13.5%
Contains more Other +23.8%
Contains more Fats +273.9%
Equal in Protein - 23.03
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more Water +13.5%
Contains more Other +23.8%
Contains more Fats +273.9%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
1
:
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +482.7%
Contains more Polyunsaturated fat +141%
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +482.7%
Contains more Polyunsaturated fat +141%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Herring Opinion
Protein 22.6g 23.03g Herring
Fats 3.1g 11.59g Herring
Calories 124kcal 203kcal Herring
Calcium 77mg 74mg Smelt
Iron 1.15mg 1.41mg Herring
Magnesium 38mg 41mg Herring
Phosphorus 295mg 303mg Herring
Potassium 372mg 419mg Herring
Sodium 77mg 115mg Smelt
Zinc 2.12mg 1.27mg Smelt
Copper 0.178mg 0.118mg Smelt
Manganese 0.9mg 0.04mg Smelt
Selenium 46.8µg 46.8µg
Vitamin A 58IU 120IU Herring
Vitamin A RAE 17µg 36µg Herring
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.01mg 0.112mg Herring
Vitamin B2 0.146mg 0.299mg Herring
Vitamin B3 1.766mg 4.124mg Herring
Vitamin B5 0.74mg 0.74mg
Vitamin B6 0.17mg 0.348mg Herring
Folate 5µg 12µg Herring
Vitamin B12 3.97µg 13.14µg Herring
Choline 83.3mg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.253mg 0.258mg Herring
Threonine 0.991mg 1.01mg Herring
Isoleucine 1.041mg 1.061mg Herring
Leucine 1.837mg 1.872mg Herring
Lysine 2.076mg 2.115mg Herring
Methionine 0.669mg 0.682mg Herring
Phenylalanine 0.882mg 0.899mg Herring
Valine 1.164mg 1.187mg Herring
Histidine 0.665mg 0.678mg Herring
Cholesterol 90mg 77mg Herring
Saturated Fat 0.579g 2.615g Smelt
Omega-3 - DHA 0.536g 1.105g Herring
Omega-3 - EPA 0.353g 0.909g Herring
Omega-3 - DPA 0.023g 0.071g Herring
Monounsaturated Fat 0.822g 4.79g Herring
Polyunsaturated fat 1.135g 2.735g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Herring
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
50%
Smelt
169%
Herring
Minerals Daily Need Coverage Score
75%
Smelt
62%
Herring

Comparison summary

Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 2.036g)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 13mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
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 minerals?
?
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.