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  6. Smelt vs. Oysters

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 from 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.

Infographic

Smelt vs Oysters 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
6
:
4
Oysters
Oysters
Contains more Phosphorus +52.1%
Contains more Potassium +167.6%
Contains less Sodium -53.6%
Contains more Manganese +52.3%
Contains more Selenium +18.5%
Contains more Calcium +50.6%
Contains more Iron +700.9%
Contains more Zinc +3607.5%
Contains more Copper +3106.2%
Equal in Magnesium - 35
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Phosphorus +52.1%
Contains more Potassium +167.6%
Contains less Sodium -53.6%
Contains more Manganese +52.3%
Contains more Selenium +18.5%
Contains more Calcium +50.6%
Contains more Iron +700.9%
Contains more Zinc +3607.5%
Contains more Copper +3106.2%
Equal in Magnesium - 35

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
:
9
Oysters
Oysters
Contains more Vitamin B5 +65.5%
Contains more Vitamin B6 +178.7%
Contains more Vitamin A +51.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +23.3%
Contains more Folate +180%
Contains more Vitamin B12 +340.8%
Equal in Vitamin B3 - 1.85
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%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin B5 +65.5%
Contains more Vitamin B6 +178.7%
Contains more Vitamin A +51.7%
Contains more Vitamin B1 +260%
Contains more Vitamin B2 +23.3%
Contains more Folate +180%
Contains more Vitamin B12 +340.8%
Equal in Vitamin B3 - 1.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
1
:
4
Oysters
Oysters
Contains more Protein +97.9%
Contains more Fats +10.3%
Contains more Carbs +∞%
Equal in Water - 78.19
Equal in Other - 1.52
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +97.9%
Contains more Fats +10.3%
Contains more Carbs +∞%
Equal in Water - 78.19
Equal in Other - 1.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
3
:
0
Oysters
Oysters
Contains less Saturated Fat -38.9%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 1.056
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains less Saturated Fat -38.9%
Contains more Monounsaturated Fat +62.5%
Equal in Polyunsaturated fat - 1.056

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Oysters Opinion
Net carbs 0g 5.45g Oysters
Protein 22.6g 11.42g Smelt
Fats 3.1g 3.42g Oysters
Carbs 0g 5.45g Oysters
Calories 124kcal 102kcal Smelt
Starch 0.9g Oysters
Sugar 1.23g Smelt
Calcium 77mg 116mg Oysters
Iron 1.15mg 9.21mg Oysters
Magnesium 38mg 35mg Smelt
Phosphorus 295mg 194mg Smelt
Potassium 372mg 139mg Smelt
Sodium 77mg 166mg Smelt
Zinc 2.12mg 78.6mg Oysters
Copper 0.178mg 5.707mg Oysters
Manganese 0.9mg 0.591mg Smelt
Selenium 46.8µg 39.5µg Smelt
Vitamin A 58IU 88IU Oysters
Vitamin A RAE 17µg 26µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin B1 0.01mg 0.036mg Oysters
Vitamin B2 0.146mg 0.18mg Oysters
Vitamin B3 1.766mg 1.85mg Oysters
Vitamin B5 0.74mg 0.447mg Smelt
Vitamin B6 0.17mg 0.061mg Smelt
Folate 5µg 14µg Oysters
Vitamin B12 3.97µg 17.5µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.253mg 0.138mg Smelt
Threonine 0.991mg 0.046mg Smelt
Isoleucine 1.041mg 0.459mg Smelt
Leucine 1.837mg 0.716mg Smelt
Lysine 2.076mg 0.762mg Smelt
Methionine 0.669mg 0.257mg Smelt
Phenylalanine 0.882mg 0.413mg Smelt
Valine 1.164mg 0.523mg Smelt
Histidine 0.665mg 0.22mg Smelt
Cholesterol 90mg 79mg Oysters
Trans Fat 0.068g Smelt
Saturated Fat 0.579g 0.948g Smelt
Omega-3 - DHA 0.536g 0.271g Smelt
Omega-3 - EPA 0.353g 0.353g
Omega-3 - DPA 0.023g 0.02g Smelt
Monounsaturated Fat 0.822g 0.506g Smelt
Polyunsaturated fat 1.135g 1.056g Smelt
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Oysters
Low Fats diet ok
Low Carbs diet ok
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
197%
Oysters
Minerals Daily Need Coverage Score
75%
Smelt
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 89mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 0.369g)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $3)
Which food is lower in Cholesterol?
Oysters
Oysters is lower in Cholesterol (difference - 11mg)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.