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  6. Smelt vs. Mussels

Smelt vs. Mussels — In-Depth Nutrition Comparison

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A recap on differences between Smelt and Mussels

  • Smelt has less Vitamin B12, Manganese, Selenium, Iron, Vitamin B1, Vitamin B2, Folate, and Vitamin C.
  • Mussels covers your daily Vitamin B12 needs 835% more than Smelt.
  • Mussels contains 2 times less Cholesterol than Smelt. Smelt contains 90mg of Cholesterol, while Mussels contains 56mg.

Food varieties used in this article are Fish, smelt, rainbow, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Smelt vs Mussels 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
Mussels
Mussels
Contains more Calcium +133.3%
Contains more Potassium +38.8%
Contains less Sodium -79.1%
Contains more Copper +19.5%
Contains more Iron +484.3%
Contains more Zinc +25.9%
Contains more Manganese +655.6%
Contains more Selenium +91.5%
Equal in Magnesium - 37
Equal in Phosphorus - 285
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Calcium +133.3%
Contains more Potassium +38.8%
Contains less Sodium -79.1%
Contains more Copper +19.5%
Contains more Iron +484.3%
Contains more Zinc +25.9%
Contains more Manganese +655.6%
Contains more Selenium +91.5%
Equal in Magnesium - 37
Equal in Phosphorus - 285

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
1
:
8
Mussels
Mussels
Contains more Vitamin B6 +70%
Contains more Vitamin A +424.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2900%
Contains more Vitamin B2 +187.7%
Contains more Vitamin B3 +69.9%
Contains more Vitamin B5 +28.4%
Contains more Folate +1420%
Contains more Vitamin B12 +504.5%
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%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin B6 +70%
Contains more Vitamin A +424.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2900%
Contains more Vitamin B2 +187.7%
Contains more Vitamin B3 +69.9%
Contains more Vitamin B5 +28.4%
Contains more Folate +1420%
Contains more Vitamin B12 +504.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
1
:
4
Mussels
Mussels
Contains more Water +19%
Contains more Fats +44.5%
Contains more Carbs +∞%
Contains more Other +110.6%
Equal in Protein - 23.8
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Water +19%
Contains more Fats +44.5%
Contains more Carbs +∞%
Contains more Other +110.6%
Equal in Protein - 23.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
:
2
Mussels
Mussels
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +23.4%
Equal in Polyunsaturated fat - 1.212
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +23.4%
Equal in Polyunsaturated fat - 1.212

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 22.6g 23.8g Mussels
Fats 3.1g 4.48g Mussels
Carbs 0g 7.39g Mussels
Calories 124kcal 172kcal Mussels
Calcium 77mg 33mg Smelt
Iron 1.15mg 6.72mg Mussels
Magnesium 38mg 37mg Smelt
Phosphorus 295mg 285mg Smelt
Potassium 372mg 268mg Smelt
Sodium 77mg 369mg Smelt
Zinc 2.12mg 2.67mg Mussels
Copper 0.178mg 0.149mg Smelt
Manganese 0.9mg 6.8mg Mussels
Selenium 46.8µg 89.6µg Mussels
Vitamin A 58IU 304IU Mussels
Vitamin A RAE 17µg 91µg Mussels
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.01mg 0.3mg Mussels
Vitamin B2 0.146mg 0.42mg Mussels
Vitamin B3 1.766mg 3mg Mussels
Vitamin B5 0.74mg 0.95mg Mussels
Vitamin B6 0.17mg 0.1mg Smelt
Folate 5µg 76µg Mussels
Vitamin B12 3.97µg 24µg Mussels
Tryptophan 0.253mg 0.267mg Mussels
Threonine 0.991mg 1.025mg Mussels
Isoleucine 1.041mg 1.036mg Smelt
Leucine 1.837mg 1.676mg Smelt
Lysine 2.076mg 1.779mg Smelt
Methionine 0.669mg 0.537mg Smelt
Phenylalanine 0.882mg 0.853mg Smelt
Valine 1.164mg 1.04mg Smelt
Histidine 0.665mg 0.457mg Smelt
Cholesterol 90mg 56mg Mussels
Saturated Fat 0.579g 0.85g Smelt
Omega-3 - DHA 0.536g 0.506g Smelt
Omega-3 - EPA 0.353g 0.276g Smelt
Omega-3 - DPA 0.023g 0.044g Mussels
Monounsaturated Fat 0.822g 1.014g Mussels
Polyunsaturated fat 1.135g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Mussels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
286%
Mussels
Minerals Daily Need Coverage Score
75%
Smelt
198%
Mussels

Comparison summary

Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 292mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 0.271g)
Which food is lower in glycemic index?
Smelt
Smelt is lower in glycemic index (difference - 50)
Which food is cheaper?
Smelt
Smelt is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 34mg)
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.