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  6. Smelt vs. Sunfish

Smelt vs. Sunfish — In-Depth Nutrition Comparison

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How are Smelt and Sunfish different?

  • Smelt is richer in Vitamin B12, Selenium, Phosphorus, and Polyunsaturated fat, while Sunfish is higher in Copper, and Vitamin B1.
  • Smelt covers your daily need of Vitamin B12 69% more than Sunfish.
  • Smelt contains 4 times more Polyunsaturated fat than Sunfish. Smelt contains 1.135g of Polyunsaturated fat, while Sunfish contains 0.315g.

Fish, smelt, rainbow, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat types were used in this article.

Infographic

Smelt vs Sunfish 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
:
4
Sunfish
Sunfish
Contains more Phosphorus +27.7%
Contains less Sodium -25.2%
Contains more Selenium +188.9%
Contains more Calcium +33.8%
Contains more Iron +33.9%
Contains more Potassium +20.7%
Contains more Copper +116.3%
Equal in Magnesium - 38
Equal in Zinc - 1.99
Equal in Manganese - 0.897
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Phosphorus +27.7%
Contains less Sodium -25.2%
Contains more Selenium +188.9%
Contains more Calcium +33.8%
Contains more Iron +33.9%
Contains more Potassium +20.7%
Contains more Copper +116.3%
Equal in Magnesium - 38
Equal in Zinc - 1.99
Equal in Manganese - 0.897

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
4
:
4
Sunfish
Sunfish
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B6 +23.2%
Contains more Vitamin B12 +71.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +820%
Contains more Vitamin B5 +16.9%
Contains more Folate +240%
Equal in Vitamin A - 58
Smelt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 3% 34% 34% 45% 40% 4% 497% 0%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin B2 +71.8%
Contains more Vitamin B3 +20.8%
Contains more Vitamin B6 +23.2%
Contains more Vitamin B12 +71.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +820%
Contains more Vitamin B5 +16.9%
Contains more Folate +240%
Equal in Vitamin A - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
2
:
2
Sunfish
Sunfish
Contains more Fats +244.4%
Contains more Other +196.1%
Equal in Protein - 24.87
Equal in Water - 73.72
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +244.4%
Contains more Other +196.1%
Equal in Protein - 24.87
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +448%
Contains more Polyunsaturated fat +260.3%
Contains less Saturated Fat -69.3%
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +448%
Contains more Polyunsaturated fat +260.3%
Contains less Saturated Fat -69.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smelt Sunfish Opinion
Protein 22.6g 24.87g Sunfish
Fats 3.1g 0.9g Smelt
Calories 124kcal 114kcal Smelt
Calcium 77mg 103mg Sunfish
Iron 1.15mg 1.54mg Sunfish
Magnesium 38mg 38mg
Phosphorus 295mg 231mg Smelt
Potassium 372mg 449mg Sunfish
Sodium 77mg 103mg Smelt
Zinc 2.12mg 1.99mg Smelt
Copper 0.178mg 0.385mg Sunfish
Manganese 0.9mg 0.897mg Smelt
Selenium 46.8µg 16.2µg Smelt
Vitamin A 58IU 58IU
Vitamin A RAE 17µg 17µg
Vitamin C 0mg 1mg Sunfish
Vitamin B1 0.01mg 0.092mg Sunfish
Vitamin B2 0.146mg 0.085mg Smelt
Vitamin B3 1.766mg 1.462mg Smelt
Vitamin B5 0.74mg 0.865mg Sunfish
Vitamin B6 0.17mg 0.138mg Smelt
Folate 5µg 17µg Sunfish
Vitamin B12 3.97µg 2.31µg Smelt
Tryptophan 0.253mg 0.279mg Sunfish
Threonine 0.991mg 1.09mg Sunfish
Isoleucine 1.041mg 1.146mg Sunfish
Leucine 1.837mg 2.022mg Sunfish
Lysine 2.076mg 2.284mg Sunfish
Methionine 0.669mg 0.736mg Sunfish
Phenylalanine 0.882mg 0.971mg Sunfish
Valine 1.164mg 1.281mg Sunfish
Histidine 0.665mg 0.732mg Sunfish
Cholesterol 90mg 86mg Sunfish
Saturated Fat 0.579g 0.178g Sunfish
Omega-3 - DHA 0.536g 0.092g Smelt
Omega-3 - EPA 0.353g 0.047g Smelt
Omega-3 - DPA 0.023g 0.042g Sunfish
Monounsaturated Fat 0.822g 0.15g Smelt
Polyunsaturated fat 1.135g 0.315g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Sunfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
55%
Smelt
39%
Sunfish
Minerals Daily Need Coverage Score
75%
Smelt
66%
Sunfish

Comparison summary

Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 0.401g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 26mg)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.