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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.

Infographic

Smelt vs Oysters infographic
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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
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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
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
2
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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
1
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
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 ProteinProtein +97.9%
Contains more FatsFats +10.3%
Contains more CarbsCarbs +∞%
~equal in Water ~78.19g
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
3
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains less Sat. FatSaturated fat -38.9%
Contains more Mono. FatMonounsaturated fat +62.5%
~equal in Polyunsaturated fat ~1.056g

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Oysters
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
51%
Smelt
188%
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.