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.
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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
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Magnesium
+10.5%
Contains
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Phosphorus
+17.3%
Contains
less
Sodium
-15.6%
Contains
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Calcium
+133.3%
Contains
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Iron
+144.7%
Contains
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Zinc
+66.9%
Contains
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Copper
+93.5%
Contains
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Manganese
+946.5%
Contains
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Selenium
+188.9%
Equal in Magnesium - 38
Equal in Potassium - 372
Contains
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Magnesium
+10.5%
Contains
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Phosphorus
+17.3%
Contains
less
Sodium
-15.6%
Contains
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Calcium
+133.3%
Contains
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Iron
+144.7%
Contains
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Zinc
+66.9%
Contains
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Copper
+93.5%
Contains
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Manganese
+946.5%
Contains
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Selenium
+188.9%
Equal in Magnesium - 38
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.
:
Contains
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Vitamin A
+125.9%
Contains
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Vitamin B1
+1610%
Contains
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Vitamin B3
+117.8%
Contains
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Vitamin B5
+16.9%
Contains
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Vitamin B6
+103.5%
Contains
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Folate
+240%
Contains
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Vitamin B12
+313.5%
Equal in Vitamin B2 - 0.146
Contains
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Vitamin A
+125.9%
Contains
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Vitamin B1
+1610%
Contains
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Vitamin B3
+117.8%
Contains
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Vitamin B5
+16.9%
Contains
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Vitamin B6
+103.5%
Contains
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Folate
+240%
Contains
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Vitamin B12
+313.5%
Equal in Vitamin B2 - 0.146
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+142.3%
Contains
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Other
+94%
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Water
+11.8%
Equal in Protein - 22.6
Contains
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Fats
+142.3%
Contains
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Other
+94%
Contains
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Water
+11.8%
Equal in Protein - 22.6
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+211.3%
Contains
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Polyunsaturated fat
+142.7%
Contains
less
Saturated Fat
-50.2%
Contains
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Monounsaturated Fat
+211.3%
Contains
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Polyunsaturated fat
+142.7%
Contains
less
Saturated 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 Sodium |
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| Lower in Cholesterol |
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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 | |
|
Opinion |
| Protein | 24.47g | 22.6g |
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| Fats | 7.51g | 3.1g |
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| Calories | 172kcal | 124kcal |
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| Calcium | 33mg | 77mg |
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| Iron | 0.47mg | 1.15mg |
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| Magnesium | 42mg | 38mg |
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| Phosphorus | 346mg | 295mg |
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| Potassium | 406mg | 372mg |
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| Sodium | 65mg | 77mg |
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| Zinc | 1.27mg | 2.12mg |
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| Copper | 0.092mg | 0.178mg |
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| Manganese | 0.086mg | 0.9mg |
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| Selenium | 16.2µg | 46.8µg |
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| Vitamin A | 131IU | 58IU |
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| Vitamin A RAE | 39µg | 17µg |
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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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| Folate | 17µg | 5µg |
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| Vitamin B12 | 0.96µg | 3.97µg |
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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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| Cholesterol | 77mg | 90mg |
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| Saturated Fat | 1.162g | 0.579g |
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| Omega-3 - DHA | 1.206g | 0.536g |
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| Omega-3 - EPA | 0.406g | 0.353g |
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| Omega-3 - DPA | 0.209g | 0.023g |
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| Monounsaturated Fat | 2.559g | 0.822g |
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| Polyunsaturated fat | 2.755g | 1.135g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
35%
55%
Minerals Daily Need Coverage Score
41%
75%
Comparison summary
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 13mg)
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?
?
The foods are relatively equal in Sugar ( g)
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 ($)