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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 for 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
3
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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -25.2%
Contains more SeleniumSelenium +188.9%
Contains more CalciumCalcium +33.8%
Contains more PotassiumPotassium +20.7%
Contains more IronIron +33.9%
Contains more CopperCopper +116.3%
~equal in Magnesium ~38mg
~equal in Zinc ~1.99mg
~equal in Manganese ~0.897mg

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
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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin B2Vitamin B2 +71.8%
Contains more Vitamin B3Vitamin B3 +20.8%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more Vitamin B12Vitamin B12 +71.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +820%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more FolateFolate +240%
~equal in Vitamin A ~17µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Smelt Sunfish DV% diff.
Vitamin B12 3.97µg 2.31µg 69%
Selenium 46.8µg 16.2µg 56%
Copper 0.178mg 0.385mg 23%
Phosphorus 295mg 231mg 9%
Vitamin B1 0.01mg 0.092mg 7%
Iron 1.15mg 1.54mg 5%
Protein 22.6g 24.87g 5%
Vitamin B2 0.146mg 0.085mg 5%
Polyunsaturated fat 1.135g 0.315g 5%
Folate 5µg 17µg 3%
Calcium 77mg 103mg 3%
Fats 3.1g 0.9g 3%
Vitamin B5 0.74mg 0.865mg 3%
Potassium 372mg 449mg 2%
Vitamin B3 1.766mg 1.462mg 2%
Saturated fat 0.579g 0.178g 2%
Vitamin B6 0.17mg 0.138mg 2%
Monounsaturated fat 0.822g 0.15g 2%
Calories 124kcal 114kcal 1%
Sodium 77mg 103mg 1%
Zinc 2.12mg 1.99mg 1%
Cholesterol 90mg 86mg 1%
Vitamin C 0mg 1mg 1%
Magnesium 38mg 38mg 0%
Vitamin A 17µg 17µg 0%
Manganese 0.9mg 0.897mg 0%
Tryptophan 0.253mg 0.279mg 0%
Threonine 0.991mg 1.09mg 0%
Isoleucine 1.041mg 1.146mg 0%
Leucine 1.837mg 2.022mg 0%
Lysine 2.076mg 2.284mg 0%
Methionine 0.669mg 0.736mg 0%
Phenylalanine 0.882mg 0.971mg 0%
Valine 1.164mg 1.281mg 0%
Histidine 0.665mg 0.732mg 0%
Omega-3 - EPA 0.353g 0.047g N/A
Omega-3 - DHA 0.536g 0.092g N/A
Omega-3 - DPA 0.023g 0.042g 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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +244.4%
Contains more OtherOther +196.1%
~equal in Protein ~24.87g
~equal in Carbs ~0g
~equal in Water ~73.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +448%
Contains more Poly. FatPolyunsaturated fat +260.3%
Contains less Sat. FatSaturated fat -69.3%

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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. 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.