Smelt vs. Pacific saury — In-Depth Nutrition Comparison

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The main differences between smelt and pacific saury

Smelt has more vitamin B12, selenium, and zinc; however, pacific saury has more vitamin B1, iron, vitamin B3, calcium, copper, and manganese.
Daily need coverage for vitamin B12 for smelt is 69% higher.
Pacific saury has 3 times less selenium than smelt. Smelt has 46.8µg of selenium, while pacific saury has 16.2µg.
Smelt is lower in cholesterol.

Food types used in this article are Fish, smelt, rainbow, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Smelt

Pacific saury

Contains more ZincZinc	+168.4%
Contains more SeleniumSelenium	+188.9%

Contains more CalciumCalcium	+83.1%
Contains more PotassiumPotassium	+34.1%
Contains more IronIron	+45.2%
Contains more CopperCopper	+28.1%
Contains less SodiumSodium	-15.6%
Contains more ManganeseManganese	+14%

~equal in Magnesium ~38mg

~equal in Phosphorus ~269mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Smelt

Pacific saury

Contains more Vitamin B6Vitamin B6	+23.2%
Contains more Vitamin B12Vitamin B12	+71.9%

Contains more Vitamin AVitamin A	+41.2%
Contains more Vitamin B1Vitamin B1	+3020%
Contains more Vitamin B2Vitamin B2	+33.6%
Contains more Vitamin B3Vitamin B3	+58.6%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more FolateFolate	+240%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	3.97µg	2.31µg	69%
Selenium	46.8µg	16.2µg	56%
Vitamin B1	0.01mg	0.312mg	25%
Zinc	2.12mg	0.79mg	12%
Cholesterol	90mg	110mg	7%
Iron	1.15mg	1.67mg	7%
Calcium	77mg	141mg	6%
Copper	0.178mg	0.228mg	6%
Vitamin B3	1.766mg	2.801mg	6%
Manganese	0.9mg	1.026mg	5%
Protein	22.6g	24.54g	4%
Potassium	372mg	499mg	4%
Phosphorus	295mg	269mg	4%
Vitamin B2	0.146mg	0.195mg	4%
Polyunsaturated fat	1.135g	0.573g	4%
Vitamin B5	0.74mg	0.865mg	3%
Folate	5µg	17µg	3%
Fats	3.1g	1.56g	2%
Vitamin B6	0.17mg	0.138mg	2%
Sodium	77mg	65mg	1%
Vitamin A	17µg	24µg	1%
Saturated fat	0.579g	0.319g	1%
Monounsaturated fat	0.822g	0.377g	1%
Calories	124kcal	119kcal	0%
Protein per 100 calories	18g	21g	N/A
Calories per 10 g protein	55kcal	48kcal	N/A
Weight per 100 calories	81g	84g	N/A
Unsaturated / Saturated Fat ratio	3.4	3	N/A
Magnesium	38mg	38mg	0%
Tryptophan	0.253mg	0.275mg	0%
Threonine	0.991mg	1.076mg	0%
Isoleucine	1.041mg	1.131mg	0%
Leucine	1.837mg	1.994mg	0%
Lysine	2.076mg	2.254mg	0%
Methionine	0.669mg	0.726mg	0%
Phenylalanine	0.882mg	0.958mg	0%
Valine	1.164mg	1.264mg	0%
Histidine	0.665mg	0.722mg	0%
Omega-3 (EPA)	0.353g	0.11g	N/A
Omega-3 (DHA)	0.536g	0.288g	N/A
Omega-3 (DPA)	0.023g	0.049g	N/A