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  6. Tuna vs. Smelt

Tuna vs. Smelt — In-Depth Nutrition Comparison

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Differences between Tuna and Smelt

  • Tuna is higher in Vitamin B3, Selenium, Vitamin B6, and Vitamin B1, however, Smelt is richer in Vitamin B12, Manganese, Zinc, Copper, and Vitamin B5.
  • Tuna's daily need coverage for Vitamin B3 is 127% higher.
  • Tuna has 13 times more Vitamin B1 than Smelt. While Tuna has 0.134mg of Vitamin B1, Smelt has only 0.01mg.
  • Tuna has less Cholesterol.

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

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Smelt
Smelt
Contains more Magnesium +10.5%
Contains more Phosphorus +12.9%
Contains more Potassium +41.7%
Contains less Sodium -29.9%
Contains more Selenium +131.2%
Contains more Calcium +1825%
Contains more Iron +25%
Contains more Zinc +371.1%
Contains more Copper +314%
Contains more Manganese +6823.1%
Equal in Magnesium - 38
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Magnesium +10.5%
Contains more Phosphorus +12.9%
Contains more Potassium +41.7%
Contains less Sodium -29.9%
Contains more Selenium +131.2%
Contains more Calcium +1825%
Contains more Iron +25%
Contains more Zinc +371.1%
Contains more Copper +314%
Contains more Manganese +6823.1%
Equal in Magnesium - 38

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.
Tuna
Tuna
7
:
4
Smelt
Smelt
Contains more Vitamin A +12.1%
Contains more Vitamin B1 +1240%
Contains more Vitamin B3 +1149.7%
Contains more Vitamin B6 +510.6%
Contains more Vitamin B5 +121.6%
Contains more Folate +150%
Contains more Vitamin B12 +68.9%
Equal in Vitamin B2 - 0.146
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 +12.1%
Contains more Vitamin B1 +1240%
Contains more Vitamin B3 +1149.7%
Contains more Vitamin B6 +510.6%
Contains more Vitamin B5 +121.6%
Contains more Folate +150%
Contains more Vitamin B12 +68.9%
Equal in Vitamin B2 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
1
:
3
Smelt
Smelt
Contains more Protein +29%
Contains more Fats +425.4%
Contains more Other +18%
Equal in Water - 72.79
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +29%
Contains more Fats +425.4%
Contains more Other +18%
Equal in Water - 72.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Smelt
Smelt
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +495.7%
Contains more Polyunsaturated fat +548.6%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -64.6%
Contains more Monounsaturated Fat +495.7%
Contains more Polyunsaturated fat +548.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Smelt
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar 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 Tuna Smelt Opinion
Protein 29.15g 22.6g Tuna
Fats 0.59g 3.1g Smelt
Calories 130kcal 124kcal Tuna
Calcium 4mg 77mg Smelt
Iron 0.92mg 1.15mg Smelt
Magnesium 42mg 38mg Tuna
Phosphorus 333mg 295mg Tuna
Potassium 527mg 372mg Tuna
Sodium 54mg 77mg Tuna
Zinc 0.45mg 2.12mg Smelt
Copper 0.043mg 0.178mg Smelt
Manganese 0.013mg 0.9mg Smelt
Selenium 108.2µg 46.8µg Tuna
Vitamin A 65IU 58IU Tuna
Vitamin A RAE 22µg 17µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.01mg Tuna
Vitamin B2 0.137mg 0.146mg Smelt
Vitamin B3 22.07mg 1.766mg Tuna
Vitamin B5 0.334mg 0.74mg Smelt
Vitamin B6 1.038mg 0.17mg Tuna
Folate 2µg 5µg Smelt
Vitamin B12 2.35µg 3.97µg Smelt
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.253mg Tuna
Threonine 1.224mg 0.991mg Tuna
Isoleucine 1.287mg 1.041mg Tuna
Leucine 2.27mg 1.837mg Tuna
Lysine 2.565mg 2.076mg Tuna
Methionine 0.827mg 0.669mg Tuna
Phenylalanine 1.091mg 0.882mg Tuna
Valine 1.438mg 1.164mg Tuna
Histidine 0.822mg 0.665mg Tuna
Cholesterol 47mg 90mg Tuna
Trans Fat 0.02g Smelt
Saturated Fat 0.205g 0.579g Tuna
Omega-3 - DHA 0.105g 0.536g Smelt
Omega-3 - EPA 0.015g 0.353g Smelt
Omega-3 - DPA 0.005g 0.023g Smelt
Monounsaturated Fat 0.138g 0.822g Smelt
Polyunsaturated fat 0.175g 1.135g Smelt
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
55%
Smelt
Minerals Daily Need Coverage Score
88%
Tuna
75%
Smelt

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.374g)
Which food is lower in Sugar?
Smelt
Smelt is lower in Sugar (difference - 0g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.