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  6. Smelt vs. Steelhead trout

Smelt vs. Steelhead trout — In-Depth Nutrition Comparison

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Differences between smelt and steelhead trout

  • Smelt is higher in manganese, selenium, zinc, copper, phosphorus, and iron; however, steelhead trout is richer in vitamin B12 and fats.
  • Steelhead trout's daily need coverage for vitamin B12 is 76% higher.
  • Smelt has 82 times more manganese than steelhead trout. While smelt has 0.9mg of manganese, steelhead trout has only 0.011mg.
  • Steelhead trout has less cholesterol.

The food types used in this comparison are Fish, smelt, rainbow, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Smelt vs Steelhead trout infographic
Infographic link

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
Smelt
9
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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +156.7%
Contains more IronIron +79.7%
Contains more CopperCopper +206.9%
Contains more ZincZinc +271.9%
Contains more PhosphorusPhosphorus +18.5%
Contains less SodiumSodium -34.7%
Contains more ManganeseManganese +8081.8%
Contains more SeleniumSelenium +80%
~equal in Potassium ~365mg

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
Smelt
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5.7% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 227% 6.7% 43% 0% 0% 0% 0% 0% 724% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +17.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +45.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Smelt Steelhead trout DV% diff.
Vitamin D* 604 IU 76%
Vitamin D 15.1µg 76%
Vitamin B12 3.97µg 5.79µg 76%
Manganese 0.9mg 0.011mg 39%
Selenium 46.8µg 26µg 38%
Vitamin B5 0.74mg 15%
Zinc 2.12mg 0.57mg 14%
Vitamin E 2.15mg 14%
Copper 0.178mg 0.058mg 13%
Vitamin B6 0.17mg 13%
Vitamin B2 0.146mg 11%
Vitamin B3 1.766mg 11%
Cholesterol 90mg 59mg 10%
Fats 3.1g 8.26g 8%
Phosphorus 295mg 249mg 7%
Iron 1.15mg 0.64mg 6%
Calcium 77mg 30mg 5%
Saturated fat 0.579g 1.53g 4%
Monounsaturated fat 0.822g 2.223g 4%
Protein 22.6g 21.11g 3%
Magnesium 38mg 25mg 3%
Omega-3 (ALA) 0.051g 3%
Calories 124kcal 159kcal 2%
Sodium 77mg 118mg 2%
Vitamin B1 0.01mg 1%
Folate 5µg 1%
Polyunsaturated fat 1.135g 1.225g 1%
Protein per 100 calories 18g 13g N/A
Calories per 10 g protein 55kcal 75kcal N/A
Weight per 100 calories 81g 63g N/A
Unsaturated / Saturated Fat ratio 3.4 2.3 N/A
Potassium 372mg 365mg 0%
Vitamin A 17µg 20µg 0%
Tryptophan 0.253mg 0%
Threonine 0.991mg 0%
Isoleucine 1.041mg 0%
Leucine 1.837mg 0%
Lysine 2.076mg 0%
Methionine 0.669mg 0%
Phenylalanine 0.882mg 0%
Valine 1.164mg 0%
Histidine 0.665mg 0%
Omega-3 (EPA) 0.353g 0.376g N/A
Omega-3 (DHA) 0.536g 0.54g N/A
Omega-3 (DPA) 0.023g 0.13g N/A
Omega-6 (Eicosadienoic acid) 0.014g 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
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more FatsFats +166.5%
~equal in Protein ~21.11g
~equal in Carbs ~0g
~equal in Water ~70.59g

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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Mono. FatMonounsaturated fat +170.4%
~equal in Polyunsaturated fat ~1.225g

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.