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  6. Smelt vs. Sardines

Smelt vs. Sardines — In-Depth Nutrition Comparison

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How are smelt and sardines different?

  • Smelt is richer in manganese and zinc, while sardines are higher in vitamin B12, calcium, phosphorus, iron, vitamin B3, and selenium.
  • Sardines cover your daily need for vitamin B12, 207% more than smelt.
  • Smelt contains 8 times more manganese than sardines. Smelt contains 0.9mg of manganese, while sardines contain 0.108mg.
  • Smelt is lower in cholesterol.

Fish, smelt, rainbow, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

Infographic

Smelt vs Sardines 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.
Smelt
Smelt
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ZincZinc +61.8%
Contains less SodiumSodium -74.9%
Contains more ManganeseManganese +733.3%
Contains more CalciumCalcium +396.1%
Contains more IronIron +153.9%
Contains more PhosphorusPhosphorus +66.1%
Contains more SeleniumSelenium +12.6%
~equal in Magnesium ~39mg
~equal in Potassium ~397mg
~equal in Copper ~0.186mg

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.
Smelt
Smelt
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5.7% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin AVitamin A +88.2%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +197%
Contains more Vitamin B12Vitamin B12 +125.2%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.167mg

All nutrients comparison - raw data values

Nutrient Smelt Sardines DV% diff.
Vitamin B12 3.97µg 8.94µg 207%
Manganese 0.9mg 0.108mg 34%
Calcium 77mg 382mg 31%
Phosphorus 295mg 490mg 28%
Polyunsaturated fat 1.135g 5.148g 27%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Iron 1.15mg 2.92mg 22%
Vitamin B3 1.766mg 5.245mg 22%
Cholesterol 90mg 142mg 17%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Fats 3.1g 11.45g 13%
Selenium 46.8µg 52.7µg 11%
Sodium 77mg 307mg 10%
Monounsaturated fat 0.822g 3.869g 8%
Zinc 2.12mg 1.31mg 7%
Vitamin B1 0.01mg 0.08mg 6%
Vitamin B2 0.146mg 0.227mg 6%
Calories 124kcal 208kcal 4%
Protein 22.6g 24.62g 4%
Saturated fat 0.579g 1.528g 4%
Vitamin A 17µg 32µg 2%
Vitamin B5 0.74mg 0.642mg 2%
Vitamin K 2.6µg 2%
Potassium 372mg 397mg 1%
Copper 0.178mg 0.186mg 1%
Folate 5µg 10µg 1%
Protein per 100 calories 18g 12g N/A
Calories per 10 g protein 55kcal 84kcal N/A
Weight per 100 calories 81g 48g N/A
Unsaturated / Saturated Fat ratio 3.4 5.9 N/A
Magnesium 38mg 39mg 0%
Vitamin B6 0.17mg 0.167mg 0%
Tryptophan 0.253mg 0.276mg 0%
Threonine 0.991mg 1.079mg 0%
Isoleucine 1.041mg 1.134mg 0%
Leucine 1.837mg 2.001mg 0%
Lysine 2.076mg 2.26mg 0%
Methionine 0.669mg 0.729mg 0%
Phenylalanine 0.882mg 0.961mg 0%
Valine 1.164mg 1.268mg 0%
Histidine 0.665mg 0.725mg 0%
Omega-3 - EPA 0.353g 0.473g N/A
Omega-3 - DHA 0.536g 0.509g N/A
Omega-3 - DPA 0.023g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
1
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +22.1%
Contains more FatsFats +269.4%
Contains more OtherOther +186.1%
~equal in Protein ~24.62g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
1
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +370.7%
Contains more Poly. FatPolyunsaturated fat +353.6%

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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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.