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  6. Whiting vs. Smelt

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 of 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.
Whiting
Whiting
1
:
9
Smelt
Smelt
Contains more Potassium +16.7%
Contains more Calcium +24.2%
Contains more Iron +173.8%
Contains more Magnesium +40.7%
Contains less Sodium -41.7%
Contains more Zinc +300%
Contains more Copper +345%
Contains more Manganese +592.3%
Contains more Selenium +13.9%
Equal in Phosphorus - 295
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Smelt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 44% 28% 127% 33% 11% 58% 60% 118% 256%
Contains more Potassium +16.7%
Contains more Calcium +24.2%
Contains more Iron +173.8%
Contains more Magnesium +40.7%
Contains less Sodium -41.7%
Contains more Zinc +300%
Contains more Copper +345%
Contains more Manganese +592.3%
Contains more Selenium +13.9%
Equal in Phosphorus - 295

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.
Whiting
Whiting
7
:
4
Smelt
Smelt
Contains more Vitamin A +120.7%
Contains more Vitamin B1 +580%
Contains more Folate +200%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B5 +196%
Contains more Vitamin B12 +52.7%
Equal in Vitamin B3 - 1.766
Equal in Vitamin B6 - 0.17
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 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 +120.7%
Contains more Vitamin B1 +580%
Contains more Folate +200%
Contains more Vitamin B2 +143.3%
Contains more Vitamin B5 +196%
Contains more Vitamin B12 +52.7%
Equal in Vitamin B3 - 1.766
Equal in Vitamin B6 - 0.17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whiting
Whiting
2
:
2
Smelt
Smelt
Contains more Fats +83.4%
Contains more Other +1158.3%
Equal in Protein - 22.6
Equal in Water - 72.79
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 Fats +83.4%
Contains more Other +1158.3%
Equal in Protein - 22.6
Equal in Water - 72.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whiting
Whiting
1
:
2
Smelt
Smelt
Contains less Saturated Fat -30.9%
Contains more Monounsaturated Fat +84.7%
Contains more Polyunsaturated fat +93.4%
Whiting
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
Smelt
23% 32% 45%
Saturated Fat: 0.579 g
Monounsaturated Fat: 0.822 g
Polyunsaturated fat: 1.135 g
Contains less Saturated Fat -30.9%
Contains more Monounsaturated Fat +84.7%
Contains more Polyunsaturated 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
Lower in Sugar ok
Lower in Sodium 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 Whiting Smelt Opinion
Protein 23.48g 22.6g Whiting
Fats 1.69g 3.1g Smelt
Calories 116kcal 124kcal Smelt
Calcium 62mg 77mg Smelt
Iron 0.42mg 1.15mg Smelt
Magnesium 27mg 38mg Smelt
Phosphorus 285mg 295mg Smelt
Potassium 434mg 372mg Whiting
Sodium 132mg 77mg Smelt
Zinc 0.53mg 2.12mg Smelt
Copper 0.04mg 0.178mg Smelt
Manganese 0.13mg 0.9mg Smelt
Selenium 41.1µg 46.8µg Smelt
Vitamin A 128IU 58IU Whiting
Vitamin A RAE 38µg 17µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.068mg 0.01mg Whiting
Vitamin B2 0.06mg 0.146mg Smelt
Vitamin B3 1.67mg 1.766mg Smelt
Vitamin B5 0.25mg 0.74mg Smelt
Vitamin B6 0.18mg 0.17mg Whiting
Folate 15µg 5µg Whiting
Vitamin B12 2.6µg 3.97µg Smelt
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.253mg Whiting
Threonine 1.029mg 0.991mg Whiting
Isoleucine 1.082mg 1.041mg Whiting
Leucine 1.908mg 1.837mg Whiting
Lysine 2.156mg 2.076mg Whiting
Methionine 0.695mg 0.669mg Whiting
Phenylalanine 0.917mg 0.882mg Whiting
Valine 1.21mg 1.164mg Whiting
Histidine 0.691mg 0.665mg Whiting
Cholesterol 84mg 90mg Whiting
Saturated Fat 0.4g 0.579g Whiting
Omega-3 - DHA 0.235g 0.536g Smelt
Omega-3 - EPA 0.283g 0.353g Smelt
Omega-3 - DPA 0.017g 0.023g Smelt
Monounsaturated Fat 0.445g 0.822g Smelt
Polyunsaturated fat 0.587g 1.135g Smelt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting 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
44%
Whiting
55%
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 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 ($)
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. 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.