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  6. Smelt vs. Sablefish

Smelt vs. Sablefish — In-Depth Nutrition Comparison

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How are Smelt and Sablefish different?

  • Smelt is richer in Vitamin B12, Manganese, Copper, Zinc, and Phosphorus, while Sablefish is higher in Vitamin B3, Vitamin B6, Vitamin A, and Vitamin B1.
  • Smelt covers your daily need of Vitamin B12 105% more than Sablefish.
  • Smelt contains 47 times more Manganese than Sablefish. Smelt contains 0.9mg of Manganese, while Sablefish contains 0.019mg.
  • Smelt is lower in Saturated Fat.

Fish, smelt, rainbow, cooked, dry heat and Fish, sablefish, cooked, dry heat types were used in this article.

Infographic

Smelt vs Sablefish 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
5
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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more CalciumCalcium +71.1%
Contains more CopperCopper +535.7%
Contains more ZincZinc +417.1%
Contains more PhosphorusPhosphorus +37.2%
Contains more ManganeseManganese +4636.8%
Contains more MagnesiumMagnesium +86.8%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +42.6%
~equal in Sodium ~72mg
~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
2
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% 3.5% 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% 20% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin B12Vitamin B12 +175.7%
Contains more Vitamin AVitamin A +482.8%
Contains more Vitamin B1Vitamin B1 +1120%
Contains more Vitamin B3Vitamin B3 +190.4%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +103.5%
Contains more FolateFolate +240%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
3
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more ProteinProtein +31.5%
Contains more WaterWater +15.8%
Contains more OtherOther +344.1%
Contains more FatsFats +532.9%
~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
24% 61% 15%
Saturated Fat: Sat. Fat 4.099 g
Monounsaturated Fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated Fat -85.9%
Contains more Mono. FatMonounsaturated Fat +1156.4%
Contains more Poly. FatPolyunsaturated fat +130.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Sablefish Opinion
Calories 124kcal 250kcal Sablefish
Protein 22.6g 17.19g Smelt
Fats 3.1g 19.62g Sablefish
Cholesterol 90mg 63mg Sablefish
Magnesium 38mg 71mg Sablefish
Calcium 77mg 45mg Smelt
Potassium 372mg 459mg Sablefish
Iron 1.15mg 1.64mg Sablefish
Copper 0.178mg 0.028mg Smelt
Zinc 2.12mg 0.41mg Smelt
Phosphorus 295mg 215mg Smelt
Sodium 77mg 72mg Sablefish
Vitamin A 58IU 338IU Sablefish
Vitamin A 17µg 102µg Sablefish
Manganese 0.9mg 0.019mg Smelt
Selenium 46.8µg 46.8µg
Vitamin B1 0.01mg 0.122mg Sablefish
Vitamin B2 0.146mg 0.115mg Smelt
Vitamin B3 1.766mg 5.128mg Sablefish
Vitamin B5 0.74mg 0.865mg Sablefish
Vitamin B6 0.17mg 0.346mg Sablefish
Vitamin B12 3.97µg 1.44µg Smelt
Folate 5µg 17µg Sablefish
Saturated Fat 0.579g 4.099g Smelt
Monounsaturated Fat 0.822g 10.328g Sablefish
Polyunsaturated fat 1.135g 2.618g Sablefish
Tryptophan 0.253mg 0.193mg Smelt
Threonine 0.991mg 0.754mg Smelt
Isoleucine 1.041mg 0.792mg Smelt
Leucine 1.837mg 1.397mg Smelt
Lysine 2.076mg 1.579mg Smelt
Methionine 0.669mg 0.509mg Smelt
Phenylalanine 0.882mg 0.671mg Smelt
Valine 1.164mg 0.886mg Smelt
Histidine 0.665mg 0.506mg Smelt
Omega-3 - EPA 0.353g 0.867g Sablefish
Omega-3 - DHA 0.536g 0.92g Sablefish
Omega-3 - DPA 0.023g 0.216g Sablefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Sablefish
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
50%
Smelt
38%
Sablefish
Minerals Daily Need Coverage Score
75%
Smelt
55%
Sablefish

Comparison summary

Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 3.52g)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 27mg)
Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Sablefish
Sablefish is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.