Smelt vs. Oysters — In-Depth Nutrition Comparison

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How are smelt and oysters different?

Smelt is higher in phosphorus, manganese, selenium, vitamin B6, potassium, and vitamin B5; however, oysters is richer in zinc, copper, vitamin B12, and iron.
Daily need coverage for zinc for oysters is 695% higher.
Smelt contains 3 times more vitamin B6 than oysters. While smelt contains 0.17mg of vitamin B6, oysters contains only 0.061mg.

Fish, smelt, rainbow, cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat are the varieties used in this article.

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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

Oysters

Contains more PotassiumPotassium	+167.6%
Contains more PhosphorusPhosphorus	+52.1%
Contains less SodiumSodium	-53.6%
Contains more ManganeseManganese	+52.3%
Contains more SeleniumSelenium	+18.5%

Contains more CalciumCalcium	+50.6%
Contains more IronIron	+700.9%
Contains more CopperCopper	+3106.2%
Contains more ZincZinc	+3607.5%

~equal in Magnesium ~35mg

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

Oysters

Contains more Vitamin B5Vitamin B5	+65.5%
Contains more Vitamin B6Vitamin B6	+178.7%

Contains more Vitamin AVitamin A	+52.9%
Contains more Vitamin B1Vitamin B1	+260%
Contains more Vitamin B2Vitamin B2	+23.3%
Contains more Vitamin B12Vitamin B12	+340.8%
Contains more FolateFolate	+180%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.85mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	2.12mg	78.6mg	695%
Copper	0.178mg	5.707mg	614%
Vitamin B12	3.97µg	17.5µg	564%
Iron	1.15mg	9.21mg	101%
Choline		130mg	24%
Protein	22.6g	11.42g	22%
Phosphorus	295mg	194mg	14%
Selenium	46.8µg	39.5µg	13%
Manganese	0.9mg	0.591mg	13%
Vitamin E		1.7mg	11%
Vitamin B6	0.17mg	0.061mg	8%
Potassium	372mg	139mg	7%
Vitamin B5	0.74mg	0.447mg	6%
Sodium	77mg	166mg	4%
Calcium	77mg	116mg	4%
Cholesterol	90mg	79mg	4%
Vitamin B2	0.146mg	0.18mg	3%
Carbs	0g	5.45g	2%
Vitamin K		2µg	2%
Folate	5µg	14µg	2%
Saturated fat	0.579g	0.948g	2%
Vitamin B1	0.01mg	0.036mg	2%
Monounsaturated fat	0.822g	0.506g	1%
Polyunsaturated fat	1.135g	1.056g	1%
Calories	124kcal	102kcal	1%
Vitamin B3	1.766mg	1.85mg	1%
Vitamin A	17µg	26µg	1%
Magnesium	38mg	35mg	1%
Fats	3.1g	3.42g	0%
Net carbs	0g	5.45g	N/A
Vitamin D		2IU	0%
Sugar		1.23g	N/A
Starch		0.9g	0%
Trans fat		0.068g	N/A
Tryptophan	0.253mg	0.138mg	0%
Threonine	0.991mg	0.046mg	0%
Isoleucine	1.041mg	0.459mg	0%
Leucine	1.837mg	0.716mg	0%
Lysine	2.076mg	0.762mg	0%
Methionine	0.669mg	0.257mg	0%
Phenylalanine	0.882mg	0.413mg	0%
Valine	1.164mg	0.523mg	0%
Histidine	0.665mg	0.22mg	0%
Omega-3 - EPA	0.353g	0.353g	N/A
Omega-3 - DHA	0.536g	0.271g	N/A
Omega-3 - ALA		0.163g	N/A
Omega-3 - DPA	0.023g	0.02g	N/A
Omega-3 - Eicosatrienoic acid		0.004g	N/A
Omega-6 - Gamma-linoleic acid		0.004g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.007g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		0.061g	N/A