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
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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.
| Contains more CalciumCalcium | +1183.3% |
| Contains more IronIron | +155.6% |
| Contains more CopperCopper | +287% |
| Contains more ZincZinc | +171.8% |
| Contains less SodiumSodium | -20.6% |
| Contains more ManganeseManganese | +6823.1% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more SeleniumSelenium | +46.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +131.7% |
| Contains more Vitamin B5Vitamin B5 | +77.5% |
| Contains more Vitamin B12Vitamin B12 | +145.1% |
| Contains more FolateFolate | +150% |
| Contains more Vitamin AVitamin A | +152.9% |
| Contains more Vitamin B1Vitamin B1 | +790% |
| Contains more Vitamin B3Vitamin B3 | +424% |
| Contains more Vitamin B6Vitamin B6 | +261.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 3.97µg | 1.62µg | 98% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B3 | 1.766mg | 9.254mg | 47% |
| Selenium | 46.8µg | 68.5µg | 39% |
| Manganese | 0.9mg | 0.013mg | 39% |
| Vitamin B6 | 0.17mg | 0.615mg | 34% |
| Vitamin E | 2.41mg | 16% | |
| Copper | 0.178mg | 0.046mg | 15% |
| Choline | 77.5mg | 14% | |
| Zinc | 2.12mg | 0.78mg | 12% |
| Iron | 1.15mg | 0.45mg | 9% |
| Calcium | 77mg | 6mg | 7% |
| Vitamin B1 | 0.01mg | 0.089mg | 7% |
| Fats | 3.1g | 7.93g | 7% |
| Monounsaturated fat | 0.822g | 3.544g | 7% |
| Saturated fat | 0.579g | 1.911g | 6% |
| Vitamin B2 | 0.146mg | 0.063mg | 6% |
| Vitamin B5 | 0.74mg | 0.417mg | 6% |
| Potassium | 372mg | 499mg | 4% |
| Cholesterol | 90mg | 78mg | 4% |
| Vitamin A | 17µg | 43µg | 3% |
| Polyunsaturated fat | 1.135g | 1.368g | 2% |
| Calories | 124kcal | 172kcal | 2% |
| Protein | 22.6g | 23.45g | 2% |
| Folate | 5µg | 2µg | 1% |
| Sodium | 77mg | 97mg | 1% |
| Phosphorus | 295mg | 304mg | 1% |
| Magnesium | 38mg | 35mg | 1% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.253mg | 0.265mg | 0% |
| Threonine | 0.991mg | 1.035mg | 0% |
| Isoleucine | 1.041mg | 1.088mg | 0% |
| Leucine | 1.837mg | 1.919mg | 0% |
| Lysine | 2.076mg | 2.168mg | 0% |
| Methionine | 0.669mg | 0.699mg | 0% |
| Phenylalanine | 0.882mg | 0.922mg | 0% |
| Valine | 1.164mg | 1.216mg | 0% |
| Histidine | 0.665mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.353g | 0.127g | N/A |
| Omega-3 - DHA | 0.536g | 0.772g | N/A |
| Omega-3 - DPA | 0.023g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +319.4% |
| Contains more FatsFats | +155.8% |
~equal in
Protein
~23.45g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.7% |
| Contains more Mono. FatMonounsaturated fat | +331.1% |
| Contains more Poly. FatPolyunsaturated fat | +20.5% |
