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  6. Smelt vs. Pompano

Smelt vs. Pompano — In-Depth Nutrition Comparison

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How are smelt and pompano different?

  • Smelt is higher in vitamin B12, manganese, zinc, and copper; however, pompano is richer in vitamin B1, vitamin B3, potassium, and phosphorus.
  • Daily need coverage for vitamin B12 for smelt is 115% higher.
  • Smelt contains 36 times more manganese than pompano. While smelt contains 0.9mg of manganese, pompano contains only 0.025mg.
  • Pompano has less cholesterol.

Fish, smelt, rainbow, cooked, dry heat and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.

Infographic

Smelt vs Pompano 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
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 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +79.1%
Contains more IronIron +71.6%
Contains more CopperCopper +128.2%
Contains more ZincZinc +207.2%
Contains more ManganeseManganese +3500%
Contains more PotassiumPotassium +71%
Contains more PhosphorusPhosphorus +15.6%
~equal in Sodium ~76mg
~equal in Selenium ~46.8µg

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
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% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin B12Vitamin B12 +230.8%
Contains more Vitamin AVitamin A +111.8%
Contains more Vitamin B1Vitamin B1 +6700%
Contains more Vitamin B3Vitamin B3 +115.2%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more FolateFolate +240%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Smelt Pompano DV% diff.
Vitamin B12 3.97µg 1.2µg 115%
Vitamin B1 0.01mg 0.68mg 56%
Manganese 0.9mg 0.025mg 38%
Saturated fat 0.579g 4.499g 18%
Fats 3.1g 12.14g 14%
Vitamin B3 1.766mg 3.8mg 13%
Zinc 2.12mg 0.69mg 13%
Copper 0.178mg 0.078mg 11%
Cholesterol 90mg 64mg 9%
Potassium 372mg 636mg 8%
Phosphorus 295mg 341mg 7%
Monounsaturated fat 0.822g 3.315g 6%
Iron 1.15mg 0.67mg 6%
Vitamin B6 0.17mg 0.23mg 5%
Calories 124kcal 211kcal 4%
Folate 5µg 17µg 3%
Vitamin B5 0.74mg 0.87mg 3%
Calcium 77mg 43mg 3%
Protein 22.6g 23.69g 2%
Vitamin A 17µg 36µg 2%
Magnesium 38mg 31mg 2%
Polyunsaturated fat 1.135g 1.458g 2%
Sodium 77mg 76mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B2 0.146mg 0.15mg 0%
Tryptophan 0.253mg 0.265mg 0%
Threonine 0.991mg 1.038mg 0%
Isoleucine 1.041mg 1.092mg 0%
Leucine 1.837mg 1.925mg 0%
Lysine 2.076mg 2.175mg 0%
Methionine 0.669mg 0.701mg 0%
Phenylalanine 0.882mg 0.925mg 0%
Valine 1.164mg 1.22mg 0%
Histidine 0.665mg 0.697mg 0%
Omega-3 - EPA 0.353g 0.224g N/A
Omega-3 - DHA 0.536g 0.504g N/A
Omega-3 - DPA 0.023g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more WaterWater +15.6%
Contains more OtherOther +25.8%
Contains more FatsFats +291.6%
~equal in Protein ~23.69g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +303.3%
Contains more Poly. FatPolyunsaturated fat +28.5%

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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. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.