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Whiting vs. Smelt — In-Depth Nutrition Comparison

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Summary of differences between whiting and smelt

  • The amount of vitamin B12, manganese, copper, zinc, selenium, vitamin B5, iron, and vitamin B2 in smelt is higher than in whiting.
  • Smelt covers your daily need for vitamin B12, 57% more than whiting.

These are the specific foods used in this comparison Fish, whiting, mixed species, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat.

Infographic

Whiting 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Smelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Contains more PotassiumPotassium +16.7%
Contains more MagnesiumMagnesium +40.7%
Contains more CalciumCalcium +24.2%
Contains more IronIron +173.8%
Contains more CopperCopper +345%
Contains more ZincZinc +300%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +592.3%
Contains more SeleniumSelenium +13.9%
~equal in Phosphorus ~295mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 13% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Smelt
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.7% 0% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8% 0%
Contains more Vitamin AVitamin A +123.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B5Vitamin B5 +196%
Contains more Vitamin B12Vitamin B12 +52.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~1.766mg
~equal in Vitamin B6 ~0.17mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more FatsFats +83.4%
Contains more OtherOther +1158.3%
~equal in Protein ~22.6g
~equal in Carbs ~0g
~equal in Water ~72.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
Contains less Sat. FatSaturated fat -30.9%
Contains more Mono. FatMonounsaturated fat +84.7%
Contains more Poly. FatPolyunsaturated fat +93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whiting Smelt DV% diff.
Vitamin B12 2.6µg 3.97µg 57%
Manganese 0.13mg 0.9mg 33%
Choline 83.3mg 15%
Copper 0.04mg 0.178mg 15%
Zinc 0.53mg 2.12mg 14%
Vitamin B5 0.25mg 0.74mg 10%
Selenium 41.1µg 46.8µg 10%
Vitamin D 1.8µg 9%
Vitamin D 73IU 9%
Iron 0.42mg 1.15mg 9%
Vitamin B2 0.06mg 0.146mg 7%
Vitamin B1 0.068mg 0.01mg 5%
Polyunsaturated fat 0.587g 1.135g 4%
Folate 15µg 5µg 3%
Vitamin E 0.38mg 3%
Magnesium 27mg 38mg 3%
Vitamin A 38µg 17µg 2%
Sodium 132mg 77mg 2%
Potassium 434mg 372mg 2%
Protein 23.48g 22.6g 2%
Calcium 62mg 77mg 2%
Cholesterol 84mg 90mg 2%
Fats 1.69g 3.1g 2%
Monounsaturated fat 0.445g 0.822g 1%
Phosphorus 285mg 295mg 1%
Vitamin B3 1.67mg 1.766mg 1%
Vitamin B6 0.18mg 0.17mg 1%
Saturated fat 0.4g 0.579g 1%
Calories 116kcal 124kcal 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.253mg 0%
Threonine 1.029mg 0.991mg 0%
Isoleucine 1.082mg 1.041mg 0%
Leucine 1.908mg 1.837mg 0%
Lysine 2.156mg 2.076mg 0%
Methionine 0.695mg 0.669mg 0%
Phenylalanine 0.917mg 0.882mg 0%
Valine 1.21mg 1.164mg 0%
Histidine 0.691mg 0.665mg 0%
Omega-3 - EPA 0.283g 0.353g N/A
Omega-3 - DHA 0.235g 0.536g N/A
Omega-3 - DPA 0.017g 0.023g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Smelt
Low Calories diet ok
Low Fats diet ok
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
42%
Whiting
51%
Smelt
Minerals Daily Need Coverage Score
50%
Whiting
75%
Smelt

Comparison summary

Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated fat?
Whiting
Whiting is lower in Saturated fat (difference - 0.179g)
Which food is richer in vitamins?
Whiting
Whiting is relatively richer in vitamins
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 - 55mg)
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 ($)

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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.