Smelt vs. Roe — In-Depth Nutrition Comparison
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What are the differences between smelt and roe?
- Smelt is higher in manganese, yet roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, selenium, and vitamin B5.
- Roe's daily need coverage for vitamin B12 is 315% more.
- Smelt has 69 times more manganese than roe. While smelt has 0.9mg of manganese, roe has only 0.013mg.
- The amount of cholesterol in smelt is lower.
- The glycemic index of smelt is lower.
We used Fish, smelt, rainbow, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +46.2% |
| Contains more CalciumCalcium | +175% |
| Contains more PotassiumPotassium | +31.4% |
| Contains more IronIron | +49.4% |
| Contains more CopperCopper | +39.1% |
| Contains more ZincZinc | +65.6% |
| Contains less SodiumSodium | -34.2% |
| Contains more ManganeseManganese | +6823.1% |
| Contains more PhosphorusPhosphorus | +74.6% |
| Contains more SeleniumSelenium | +10.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +435.3% |
| Contains more Vitamin B1Vitamin B1 | +2670% |
| Contains more Vitamin B2Vitamin B2 | +550% |
| Contains more Vitamin B3Vitamin B3 | +24.1% |
| Contains more Vitamin B5Vitamin B5 | +55.9% |
| Contains more Vitamin B12Vitamin B12 | +190.7% |
| Contains more FolateFolate | +1740% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +24.2% |
| Contains more ProteinProtein | +26.6% |
| Contains more FatsFats | +165.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +72.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69% |
| Contains more Mono. FatMonounsaturated fat | +159% |
| Contains more Poly. FatPolyunsaturated fat | +199.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 3.97µg | 11.54µg | 315% |
| Cholesterol | 90mg | 479mg | 130% |
| Vitamin B2 | 0.146mg | 0.949mg | 62% |
| Manganese | 0.9mg | 0.013mg | 39% |
| Phosphorus | 295mg | 515mg | 31% |
| Folate | 5µg | 92µg | 22% |
| Vitamin B1 | 0.01mg | 0.277mg | 22% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Polyunsaturated fat | 1.135g | 3.404g | 15% |
| Protein | 22.6g | 28.62g | 12% |
| Selenium | 46.8µg | 51.7µg | 9% |
| Vitamin B5 | 0.74mg | 1.154mg | 8% |
| Zinc | 2.12mg | 1.28mg | 8% |
| Fats | 3.1g | 8.23g | 8% |
| Vitamin A | 17µg | 91µg | 8% |
| Saturated fat | 0.579g | 1.866g | 6% |
| Copper | 0.178mg | 0.128mg | 6% |
| Iron | 1.15mg | 0.77mg | 5% |
| Calcium | 77mg | 28mg | 5% |
| Calories | 124kcal | 204kcal | 4% |
| Monounsaturated fat | 0.822g | 2.129g | 3% |
| Vitamin B3 | 1.766mg | 2.192mg | 3% |
| Potassium | 372mg | 283mg | 3% |
| Magnesium | 38mg | 26mg | 3% |
| Sodium | 77mg | 117mg | 2% |
| Vitamin B6 | 0.17mg | 0.185mg | 1% |
| Carbs | 0g | 1.92g | 1% |
| Net carbs | 0g | 1.92g | N/A |
| Tryptophan | 0.253mg | 0.375mg | 0% |
| Threonine | 0.991mg | 1.305mg | 0% |
| Isoleucine | 1.041mg | 1.465mg | 0% |
| Leucine | 1.837mg | 2.509mg | 0% |
| Lysine | 2.076mg | 2.179mg | 0% |
| Methionine | 0.669mg | 0.71mg | 0% |
| Phenylalanine | 0.882mg | 1.401mg | 0% |
| Valine | 1.164mg | 1.676mg | 0% |
| Histidine | 0.665mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.353g | 1.26g | N/A |
| Omega-3 - DHA | 0.536g | 1.747g | N/A |
| Omega-3 - DPA | 0.023g | 0.105g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
157%
Minerals Daily Need Coverage Score
75%
68%
Comparison summary
Which food is lower in Cholesterol?
Smelt is lower in Cholesterol (difference - 389mg)
Which food contains less Sodium?
Smelt contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Smelt is lower in Saturated fat (difference - 1.287g)
Which food is lower in glycemic index?
Smelt is lower in glycemic index (difference - 27)
Which food is cheaper?
Smelt is cheaper (difference - $100)
Which food is richer in minerals?
Smelt is relatively richer in minerals
Which food is richer in vitamins?
Roe is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)