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  6. Tilapia vs. Smelt

Tilapia vs. Smelt — In-Depth Nutrition Comparison

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Important differences between Tilapia and Smelt

  • Tilapia has more Vitamin B3, Selenium, and Vitamin B1, however, Smelt is richer in Vitamin B12, Manganese, Zinc, Phosphorus, Copper, and Calcium.
  • Smelt's daily need coverage for Vitamin B12 is 88% more.
  • Tilapia contains 9 times more Vitamin B1 than Smelt. Tilapia contains 0.093mg of Vitamin B1, while Smelt contains 0.01mg.
  • Tilapia contains less Cholesterol.

The food varieties used in the comparison are Fish, tilapia, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Tilapia 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.
Tilapia
Tilapia
3
:
7
Smelt
Smelt
Contains less Sodium -27.3%
Contains more Selenium +16.2%
Contains more Calcium +450%
Contains more Iron +66.7%
Contains more Magnesium +11.8%
Contains more Phosphorus +44.6%
Contains more Zinc +417.1%
Contains more Copper +137.3%
Contains more Manganese +2332.4%
Equal in Potassium - 372
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains less Sodium -27.3%
Contains more Selenium +16.2%
Contains more Calcium +450%
Contains more Iron +66.7%
Contains more Magnesium +11.8%
Contains more Phosphorus +44.6%
Contains more Zinc +417.1%
Contains more Copper +137.3%
Contains more Manganese +2332.4%
Equal in Potassium - 372

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.
Tilapia
Tilapia
6
:
5
Smelt
Smelt
Contains more Vitamin B1 +830%
Contains more Vitamin B3 +168.7%
Contains more Folate +20%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +38.2%
Contains more Vitamin B12 +113.4%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
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 B1 +830%
Contains more Vitamin B3 +168.7%
Contains more Folate +20%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +38.2%
Contains more Vitamin B12 +113.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
1
:
3
Smelt
Smelt
Contains more Protein +15.7%
Contains more Fats +17%
Equal in Water - 72.79
Equal in Other - 1.51
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 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 Protein +15.7%
Contains more Fats +17%
Equal in Water - 72.79
Equal in Other - 1.51

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Smelt
Smelt
Contains more Monounsaturated Fat +16.2%
Contains less Saturated Fat -38.4%
Contains more Polyunsaturated fat +89.2%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains more Monounsaturated Fat +16.2%
Contains less Saturated Fat -38.4%
Contains more Polyunsaturated fat +89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Smelt Opinion
Protein 26.15g 22.6g Tilapia
Fats 2.65g 3.1g Smelt
Calories 128kcal 124kcal Tilapia
Calcium 14mg 77mg Smelt
Iron 0.69mg 1.15mg Smelt
Magnesium 34mg 38mg Smelt
Phosphorus 204mg 295mg Smelt
Potassium 380mg 372mg Tilapia
Sodium 56mg 77mg Tilapia
Zinc 0.41mg 2.12mg Smelt
Copper 0.075mg 0.178mg Smelt
Manganese 0.037mg 0.9mg Smelt
Selenium 54.4µg 46.8µg Tilapia
Vitamin A 0IU 58IU Smelt
Vitamin A RAE 0µg 17µg Smelt
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin B1 0.093mg 0.01mg Tilapia
Vitamin B2 0.073mg 0.146mg Smelt
Vitamin B3 4.745mg 1.766mg Tilapia
Vitamin B5 0.664mg 0.74mg Smelt
Vitamin B6 0.123mg 0.17mg Smelt
Folate 6µg 5µg Tilapia
Vitamin B12 1.86µg 3.97µg Smelt
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg 0.253mg Tilapia
Threonine 1.156mg 0.991mg Tilapia
Isoleucine 1.22mg 1.041mg Tilapia
Leucine 2.04mg 1.837mg Tilapia
Lysine 2.315mg 2.076mg Tilapia
Methionine 0.766mg 0.669mg Tilapia
Phenylalanine 1.05mg 0.882mg Tilapia
Valine 1.28mg 1.164mg Tilapia
Histidine 0.585mg 0.665mg Smelt
Cholesterol 57mg 90mg Tilapia
Saturated Fat 0.94g 0.579g Smelt
Omega-3 - DHA 0.13g 0.536g Smelt
Omega-3 - EPA 0.005g 0.353g Smelt
Omega-3 - DPA 0.06g 0.023g Tilapia
Monounsaturated Fat 0.955g 0.822g Tilapia
Polyunsaturated fat 0.6g 1.135g Smelt
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia 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
47%
Tilapia
55%
Smelt
Minerals Daily Need Coverage Score
52%
Tilapia
75%
Smelt

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Smelt
Smelt is lower in Saturated Fat (difference - 0.361g)
Which food is richer in minerals?
Smelt
Smelt is relatively richer in minerals
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 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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.