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  6. Smelt vs. Swordfish

Smelt vs. Swordfish — In-Depth Nutrition Comparison

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Differences between Smelt and Swordfish

  • Smelt is higher in Vitamin B12, Manganese, Copper, Zinc, Iron, and Calcium, however, Swordfish is richer in Vitamin B3, Selenium, and Vitamin B6.
  • Smelt's daily need coverage for Vitamin B12 is 98% higher.
  • Smelt has 69 times more Manganese than Swordfish. While Smelt has 0.9mg of Manganese, Swordfish has only 0.013mg.
  • Smelt has less Saturated Fat.

The food types used in this comparison are Fish, smelt, rainbow, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Smelt vs Swordfish 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
7
:
3
Swordfish
Swordfish
Contains more Calcium +1183.3%
Contains more Iron +155.6%
Contains less Sodium -20.6%
Contains more Zinc +171.8%
Contains more Copper +287%
Contains more Manganese +6823.1%
Contains more Potassium +34.1%
Contains more Selenium +46.4%
Equal in Magnesium - 35
Equal in Phosphorus - 304
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +1183.3%
Contains more Iron +155.6%
Contains less Sodium -20.6%
Contains more Zinc +171.8%
Contains more Copper +287%
Contains more Manganese +6823.1%
Contains more Potassium +34.1%
Contains more Selenium +46.4%
Equal in Magnesium - 35
Equal in Phosphorus - 304

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
:
7
Swordfish
Swordfish
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +77.5%
Contains more Folate +150%
Contains more Vitamin B12 +145.1%
Contains more Vitamin A +122.4%
Contains more Vitamin B1 +790%
Contains more Vitamin B3 +424%
Contains more Vitamin B6 +261.8%
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +77.5%
Contains more Folate +150%
Contains more Vitamin B12 +145.1%
Contains more Vitamin A +122.4%
Contains more Vitamin B1 +790%
Contains more Vitamin B3 +424%
Contains more Vitamin B6 +261.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
2
:
2
Swordfish
Swordfish
Contains more Other +319.4%
Contains more Fats +155.8%
Equal in Protein - 23.45
Equal in Water - 68.26
Smelt
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Other +319.4%
Contains more Fats +155.8%
Equal in Protein - 23.45
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
:
2
Swordfish
Swordfish
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +331.1%
Contains more Polyunsaturated fat +20.5%
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -69.7%
Contains more Monounsaturated Fat +331.1%
Contains more Polyunsaturated fat +20.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smelt Swordfish
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Swordfish Opinion
Protein 22.6g 23.45g Swordfish
Fats 3.1g 7.93g Swordfish
Calories 124kcal 172kcal Swordfish
Calcium 77mg 6mg Smelt
Iron 1.15mg 0.45mg Smelt
Magnesium 38mg 35mg Smelt
Phosphorus 295mg 304mg Swordfish
Potassium 372mg 499mg Swordfish
Sodium 77mg 97mg Smelt
Zinc 2.12mg 0.78mg Smelt
Copper 0.178mg 0.046mg Smelt
Manganese 0.9mg 0.013mg Smelt
Selenium 46.8µg 68.5µg Swordfish
Vitamin A 58IU 129IU Swordfish
Vitamin A RAE 17µg 43µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin B1 0.01mg 0.089mg Swordfish
Vitamin B2 0.146mg 0.063mg Smelt
Vitamin B3 1.766mg 9.254mg Swordfish
Vitamin B5 0.74mg 0.417mg Smelt
Vitamin B6 0.17mg 0.615mg Swordfish
Folate 5µg 2µg Smelt
Vitamin B12 3.97µg 1.62µg Smelt
Vitamin K 0.1µg Swordfish
Tryptophan 0.253mg 0.265mg Swordfish
Threonine 0.991mg 1.035mg Swordfish
Isoleucine 1.041mg 1.088mg Swordfish
Leucine 1.837mg 1.919mg Swordfish
Lysine 2.076mg 2.168mg Swordfish
Methionine 0.669mg 0.699mg Swordfish
Phenylalanine 0.882mg 0.922mg Swordfish
Valine 1.164mg 1.216mg Swordfish
Histidine 0.665mg 0.695mg Swordfish
Cholesterol 90mg 78mg Swordfish
Trans Fat 0.056g Smelt
Saturated Fat 0.579g 1.911g Smelt
Omega-3 - DHA 0.536g 0.772g Swordfish
Omega-3 - EPA 0.353g 0.127g Smelt
Omega-3 - DPA 0.023g 0.168g Swordfish
Monounsaturated Fat 0.822g 3.544g Swordfish
Polyunsaturated fat 1.135g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smelt Swordfish
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
95%
Swordfish
Minerals Daily Need Coverage Score
75%
Smelt
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Smelt
Smelt contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 1.332g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.