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Smelt vs. Orange roughy — In-Depth Nutrition Comparison

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Important differences between smelt and orange roughy

  • Smelt has more vitamin B12, manganese, phosphorus, zinc, vitamin B5, copper, vitamin B6, calcium, and vitamin B2; however, orange roughy is richer in selenium.
  • Smelt's daily need coverage for vitamin B12 is 146% more.
  • Smelt contains 24 times more manganese than orange roughy. Smelt contains 0.9mg of manganese, while orange roughy contains 0.037mg.

The food varieties used in the comparison are Fish, smelt, rainbow, cooked, dry heat and Fish, roughy, orange, cooked, dry heat.

Infographic

Smelt vs Orange roughy 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
7
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 13% 3.3% 16% 42% 25% 8.7% 44% 9% 4.8% 482%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +105.5%
Contains more CopperCopper +137.3%
Contains more ZincZinc +562.5%
Contains more PhosphorusPhosphorus +189.2%
Contains more ManganeseManganese +2332.4%
Contains less SodiumSodium -10.4%
Contains more SeleniumSelenium +88.7%
~equal in Iron ~1.13mg

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
4
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% 37% 0% 11% 15% 34% 3.4% 15% 59% 2.8% 3.8% 0%
Contains more Vitamin B2Vitamin B2 +131.7%
Contains more Vitamin B5Vitamin B5 +1221.4%
Contains more Vitamin B6Vitamin B6 +153.7%
Contains more Vitamin B12Vitamin B12 +744.7%
Contains more Vitamin AVitamin A +41.2%
Contains more Vitamin B1Vitamin B1 +350%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.82mg
~equal in Folate ~5µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
23% 67% 9%
Protein: 22.64 g
Fats: 0.9 g
Carbs: 0 g
Water: 66.97 g
Other: 9.49 g
Contains more FatsFats +244.4%
Contains more OtherOther +528.5%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~66.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
5% 67% 28%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.439 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +87.2%
Contains more Poly. FatPolyunsaturated fat +516.8%
Contains less Sat. FatSaturated fat -94.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Orange roughy DV% diff.
Vitamin B12 3.97µg 0.47µg 146%
Selenium 46.8µg 88.3µg 75%
Manganese 0.9mg 0.037mg 38%
Phosphorus 295mg 102mg 28%
Zinc 2.12mg 0.32mg 16%
Vitamin B5 0.74mg 0.056mg 14%
Vitamin E 1.87mg 12%
Copper 0.178mg 0.075mg 11%
Vitamin B6 0.17mg 0.067mg 8%
Calcium 77mg 11mg 7%
Potassium 372mg 181mg 6%
Polyunsaturated fat 1.135g 0.184g 6%
Vitamin B2 0.146mg 0.063mg 6%
Magnesium 38mg 18mg 5%
Cholesterol 90mg 80mg 3%
Fats 3.1g 0.9g 3%
Vitamin B1 0.01mg 0.045mg 3%
Saturated fat 0.579g 0.034g 2%
Monounsaturated fat 0.822g 0.439g 1%
Vitamin K 1.1µg 1%
Calories 124kcal 105kcal 1%
Vitamin A 17µg 24µg 1%
Protein 22.6g 22.64g 0%
Iron 1.15mg 1.13mg 0%
Sodium 77mg 69mg 0%
Vitamin B3 1.766mg 1.82mg 0%
Folate 5µg 5µg 0%
Tryptophan 0.253mg 0.23mg 0%
Threonine 0.991mg 1.03mg 0%
Isoleucine 1.041mg 1.058mg 0%
Leucine 1.837mg 1.797mg 0%
Lysine 2.076mg 2.092mg 0%
Methionine 0.669mg 0.728mg 0%
Phenylalanine 0.882mg 0.869mg 0%
Valine 1.164mg 1.083mg 0%
Histidine 0.665mg 0.474mg 0%
Omega-3 - EPA 0.353g 0.006g N/A
Omega-3 - DHA 0.536g 0.025g N/A
Omega-3 - DPA 0.023g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.069g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Orange roughy
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
15%
Orange roughy
Minerals Daily Need Coverage Score
75%
Smelt
65%
Orange roughy

Comparison summary

Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Orange roughy
Orange roughy is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Orange roughy
Orange roughy contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Orange roughy
Orange roughy is lower in Saturated fat (difference - 0.545g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Orange roughy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174251/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.