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  6. Swordfish vs. Smelt

Swordfish vs. Smelt — In-Depth Nutrition Comparison

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Differences between Swordfish and Smelt

  • Swordfish is higher in Vitamin B3, Selenium, and Vitamin B6, however, Smelt is richer in Vitamin B12, Manganese, Copper, Zinc, Iron, and Calcium.
  • Smelt's daily need coverage for Vitamin B12 is 98% higher.
  • Swordfish has 5 times more Vitamin B3 than Smelt. While Swordfish has 9.254mg of Vitamin B3, Smelt has only 1.766mg.
  • Smelt has less Saturated Fat.

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

Infographic

Swordfish vs Smelt 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.
Swordfish
Swordfish
3
:
7
Smelt
Smelt
Contains more Potassium +34.1%
Contains more Selenium +46.4%
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%
Equal in Magnesium - 38
Equal in Phosphorus - 295
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Potassium +34.1%
Contains more Selenium +46.4%
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%
Equal in Magnesium - 38
Equal in Phosphorus - 295

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.
Swordfish
Swordfish
7
:
4
Smelt
Smelt
Contains more Vitamin A +122.4%
Contains more Vitamin B1 +790%
Contains more Vitamin B3 +424%
Contains more Vitamin B6 +261.8%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +77.5%
Contains more Folate +150%
Contains more Vitamin B12 +145.1%
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%
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%
Contains more Vitamin A +122.4%
Contains more Vitamin B1 +790%
Contains more Vitamin B3 +424%
Contains more Vitamin B6 +261.8%
Contains more Vitamin B2 +131.7%
Contains more Vitamin B5 +77.5%
Contains more Folate +150%
Contains more Vitamin B12 +145.1%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Smelt
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
95%
Swordfish
55%
Smelt
Minerals Daily Need Coverage Score
64%
Swordfish
75%
Smelt

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.