Pacific saury vs. Smelt — In-Depth Nutrition Comparison

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The main differences between pacific saury and smelt

Pacific saury has more vitamin B1, iron, vitamin B3, calcium, copper, and manganese; however, smelt has more vitamin B12, selenium, and zinc.
Daily need coverage for vitamin B12 for smelt is 69% higher.
Smelt has 31 times less vitamin B1 than pacific saury. Pacific saury has 0.312mg of vitamin B1, while smelt has 0.01mg.
Smelt is lower in cholesterol.

Food types used in this article are Fish, pike, walleye, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pacific saury

Smelt

Contains more CalciumCalcium	+83.1%
Contains more PotassiumPotassium	+34.1%
Contains more IronIron	+45.2%
Contains more CopperCopper	+28.1%
Contains less SodiumSodium	-15.6%
Contains more ManganeseManganese	+14%

Contains more ZincZinc	+168.4%
Contains more SeleniumSelenium	+188.9%

~equal in Magnesium ~38mg

~equal in Phosphorus ~295mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pacific saury

Smelt

Contains more Vitamin AVitamin A	+41.2%
Contains more Vitamin B1Vitamin B1	+3020%
Contains more Vitamin B2Vitamin B2	+33.6%
Contains more Vitamin B3Vitamin B3	+58.6%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more FolateFolate	+240%

Contains more Vitamin B6Vitamin B6	+23.2%
Contains more Vitamin B12Vitamin B12	+71.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.31µg	3.97µg	69%
Selenium	16.2µg	46.8µg	56%
Vitamin B1	0.312mg	0.01mg	25%
Zinc	0.79mg	2.12mg	12%
Cholesterol	110mg	90mg	7%
Iron	1.67mg	1.15mg	7%
Calcium	141mg	77mg	6%
Copper	0.228mg	0.178mg	6%
Vitamin B3	2.801mg	1.766mg	6%
Manganese	1.026mg	0.9mg	5%
Protein	24.54g	22.6g	4%
Potassium	499mg	372mg	4%
Phosphorus	269mg	295mg	4%
Vitamin B2	0.195mg	0.146mg	4%
Polyunsaturated fat	0.573g	1.135g	4%
Vitamin B5	0.865mg	0.74mg	3%
Folate	17µg	5µg	3%
Fats	1.56g	3.1g	2%
Vitamin B6	0.138mg	0.17mg	2%
Sodium	65mg	77mg	1%
Vitamin A	24µg	17µg	1%
Saturated fat	0.319g	0.579g	1%
Monounsaturated fat	0.377g	0.822g	1%
Calories	119kcal	124kcal	0%
Protein per 100 calories	21g	18g	N/A
Calories per 10 g protein	48kcal	55kcal	N/A
Weight per 100 calories	84g	81g	N/A
Unsaturated / Saturated Fat ratio	3	3.4	N/A
Magnesium	38mg	38mg	0%
Tryptophan	0.275mg	0.253mg	0%
Threonine	1.076mg	0.991mg	0%
Isoleucine	1.131mg	1.041mg	0%
Leucine	1.994mg	1.837mg	0%
Lysine	2.254mg	2.076mg	0%
Methionine	0.726mg	0.669mg	0%
Phenylalanine	0.958mg	0.882mg	0%
Valine	1.264mg	1.164mg	0%
Histidine	0.722mg	0.665mg	0%
Omega-3 (EPA)	0.11g	0.353g	N/A
Omega-3 (DHA)	0.288g	0.536g	N/A
Omega-3 (DPA)	0.049g	0.023g	N/A