Whitefish vs. Smelt — In-Depth Nutrition Comparison
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Summary of differences between Whitefish and Smelt
- Whitefish has more Vitamin B6, Vitamin B1, Vitamin B3, and Phosphorus, while Smelt has more Vitamin B12, Selenium, Manganese, Copper, Iron, and Zinc.
- Smelt covers your daily need of Vitamin B12 125% more than Whitefish.
- Whitefish contains 17 times more Vitamin B1 than Smelt. While Whitefish contains 0.171mg of Vitamin B1, Smelt contains only 0.01mg.
These are the specific foods used in this comparison Fish, whitefish, mixed species, cooked, dry heat and Fish, smelt, rainbow, 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 PhosphorusPhosphorus | +17.3% |
| Contains less SodiumSodium | -15.6% |
| Contains more CalciumCalcium | +133.3% |
| Contains more IronIron | +144.7% |
| Contains more CopperCopper | +93.5% |
| Contains more ZincZinc | +66.9% |
| Contains more ManganeseManganese | +946.5% |
| Contains more SeleniumSelenium | +188.9% |
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 AVitamin A | +125.9% |
| Contains more Vitamin B1Vitamin B1 | +1610% |
| Contains more Vitamin B3Vitamin B3 | +117.8% |
| Contains more Vitamin B5Vitamin B5 | +16.9% |
| Contains more Vitamin B6Vitamin B6 | +103.5% |
| Contains more FolateFolate | +240% |
| Contains more Vitamin B12Vitamin B12 | +313.5% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +142.3% |
| Contains more OtherOther | +94% |
| Contains more WaterWater | +11.8% |
~equal in
Protein
~22.6g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +211.3% |
| Contains more Poly. FatPolyunsaturated fat | +142.7% |
| Contains less Sat. FatSaturated Fat | -50.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 124kcal |
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| Protein | 24.47g | 22.6g |
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| Fats | 7.51g | 3.1g |
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| Cholesterol | 77mg | 90mg |
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| Magnesium | 42mg | 38mg |
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| Calcium | 33mg | 77mg |
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| Potassium | 406mg | 372mg |
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| Iron | 0.47mg | 1.15mg |
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| Copper | 0.092mg | 0.178mg |
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| Zinc | 1.27mg | 2.12mg |
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| Phosphorus | 346mg | 295mg |
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| Sodium | 65mg | 77mg |
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| Vitamin A | 131IU | 58IU |
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| Vitamin A | 39µg | 17µg |
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| Manganese | 0.086mg | 0.9mg |
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| Selenium | 16.2µg | 46.8µg |
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| Vitamin B1 | 0.171mg | 0.01mg |
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| Vitamin B2 | 0.154mg | 0.146mg |
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| Vitamin B3 | 3.846mg | 1.766mg |
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| Vitamin B5 | 0.865mg | 0.74mg |
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| Vitamin B6 | 0.346mg | 0.17mg |
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| Vitamin B12 | 0.96µg | 3.97µg |
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| Folate | 17µg | 5µg |
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| Saturated Fat | 1.162g | 0.579g |
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| Monounsaturated Fat | 2.559g | 0.822g |
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| Polyunsaturated fat | 2.755g | 1.135g |
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| Tryptophan | 0.274mg | 0.253mg |
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| Threonine | 1.073mg | 0.991mg |
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| Isoleucine | 1.128mg | 1.041mg |
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| Leucine | 1.989mg | 1.837mg |
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| Lysine | 2.248mg | 2.076mg |
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| Methionine | 0.724mg | 0.669mg |
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| Phenylalanine | 0.955mg | 0.882mg |
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| Valine | 1.261mg | 1.164mg |
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| Histidine | 0.721mg | 0.665mg |
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| Omega-3 - EPA | 0.406g | 0.353g |
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| Omega-3 - DHA | 1.206g | 0.536g |
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| Omega-3 - DPA | 0.209g | 0.023g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
33%
50%
Minerals Daily Need Coverage Score
41%
75%
Comparison summary
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 12mg)
Which food is richer in vitamins?
Whitefish is relatively richer in vitamins
Which food is lower in Saturated Fat?
Smelt is lower in Saturated Fat (difference - 0.583g)
Which food is richer in minerals?
Smelt is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)