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Smelt vs. Octopus — In-Depth Nutrition Comparison

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Significant differences between Smelt and Octopus

  • Smelt is richer in Manganese, while Octopus is higher in Vitamin B12, Iron, Selenium, Copper, Vitamin B6, Vitamin B3, Zinc, and Vitamin C.
  • Octopus covers your daily Vitamin B12 needs 1335% more than Smelt.
  • Smelt has 19 times more Manganese than Octopus. Smelt has 0.9mg of Manganese, while Octopus has 0.047mg.
  • Smelt is lower in Sodium.

Specific food types used in this comparison are Fish, smelt, rainbow, cooked, dry heat and Mollusks, octopus, common, cooked, moist heat.

Infographic

Smelt vs Octopus 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
3
:
Contains less Sodium -83.3%
Contains more Manganese +1814.9%
Contains more Calcium +37.7%
Contains more Iron +729.6%
Contains more Magnesium +57.9%
Contains more Potassium +69.4%
Contains more Zinc +58.5%
Contains more Copper +315.2%
Contains more Selenium +91.5%
Equal in Phosphorus - 279
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains less Sodium -83.3%
Contains more Manganese +1814.9%
Contains more Calcium +37.7%
Contains more Iron +729.6%
Contains more Magnesium +57.9%
Contains more Potassium +69.4%
Contains more Zinc +58.5%
Contains more Copper +315.2%
Contains more Selenium +91.5%
Equal in Phosphorus - 279

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
1
:
12
Octopus
Contains more Vitamin B2 +92.1%
Contains more Vitamin A +417.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +470%
Contains more Vitamin B3 +114%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B6 +281.2%
Contains more Folate +380%
Contains more Vitamin B12 +806.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 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 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 45% 1%
Contains more Vitamin B2 +92.1%
Contains more Vitamin A +417.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +470%
Contains more Vitamin B3 +114%
Contains more Vitamin B5 +21.6%
Contains more Vitamin B6 +281.2%
Contains more Folate +380%
Contains more Vitamin B12 +806.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
2
:
Contains more Fats +49%
Contains more Water +20.3%
Contains more Protein +31.9%
Contains more Carbs +∞%
Contains more Other +111.9%
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
Contains more Fats +49%
Contains more Water +20.3%
Contains more Protein +31.9%
Contains more Carbs +∞%
Contains more Other +111.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
2
:
Contains more Monounsaturated Fat +153.7%
Contains more Polyunsaturated fat +137.9%
Contains less Saturated Fat -21.8%
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +153.7%
Contains more Polyunsaturated fat +137.9%
Contains less Saturated Fat -21.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 22.6g 29.82g Octopus
Fats 3.1g 2.08g Smelt
Carbs 0g 4.4g Octopus
Calories 124kcal 164kcal Octopus
Calcium 77mg 106mg Octopus
Iron 1.15mg 9.54mg Octopus
Magnesium 38mg 60mg Octopus
Phosphorus 295mg 279mg Smelt
Potassium 372mg 630mg Octopus
Sodium 77mg 460mg Smelt
Zinc 2.12mg 3.36mg Octopus
Copper 0.178mg 0.739mg Octopus
Manganese 0.9mg 0.047mg Smelt
Selenium 46.8µg 89.6µg Octopus
Vitamin A 58IU 300IU Octopus
Vitamin A RAE 17µg 90µg Octopus
Vitamin E 1.2mg Octopus
Vitamin C 0mg 8mg Octopus
Vitamin B1 0.01mg 0.057mg Octopus
Vitamin B2 0.146mg 0.076mg Smelt
Vitamin B3 1.766mg 3.78mg Octopus
Vitamin B5 0.74mg 0.9mg Octopus
Vitamin B6 0.17mg 0.648mg Octopus
Folate 5µg 24µg Octopus
Vitamin B12 3.97µg 36µg Octopus
Choline 81mg Octopus
Vitamin K 0.1µg Octopus
Tryptophan 0.253mg 0.334mg Octopus
Threonine 0.991mg 1.283mg Octopus
Isoleucine 1.041mg 1.298mg Octopus
Leucine 1.837mg 2.099mg Octopus
Lysine 2.076mg 2.228mg Octopus
Methionine 0.669mg 0.673mg Octopus
Phenylalanine 0.882mg 1.069mg Octopus
Valine 1.164mg 1.303mg Octopus
Histidine 0.665mg 0.573mg Smelt
Cholesterol 90mg 96mg Smelt
Saturated Fat 0.579g 0.453g Octopus
Omega-3 - DHA 0.536g 0.162g Smelt
Omega-3 - EPA 0.353g 0.152g Smelt
Omega-3 - DPA 0.023g 0.012g Smelt
Monounsaturated Fat 0.822g 0.324g Smelt
Polyunsaturated fat 1.135g 0.477g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Octopus
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
50%
Smelt
380%
Octopus
Minerals Daily Need Coverage Score
75%
Smelt
150%
Octopus

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 - 383mg)
Which food is lower in Cholesterol?
Smelt
Smelt is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food is richer in vitamins?
Octopus
Octopus is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/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.