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  6. Smelt vs. Roe

Smelt vs. Roe — In-Depth Nutrition Comparison

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What are the differences between smelt and roe?

  • Smelt is higher in manganese, yet roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, selenium, and vitamin B5.
  • Roe's daily need coverage for vitamin B12 is 315% more.
  • Smelt has 69 times more manganese than roe. While smelt has 0.9mg of manganese, roe has only 0.013mg.
  • The amount of cholesterol in smelt is lower.
  • The glycemic index of smelt is lower.

We used Fish, smelt, rainbow, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Smelt vs Roe 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.
Smelt
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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +49.4%
Contains more CopperCopper +39.1%
Contains more ZincZinc +65.6%
Contains less SodiumSodium -34.2%
Contains more ManganeseManganese +6823.1%
Contains more PhosphorusPhosphorus +74.6%
Contains more SeleniumSelenium +10.5%

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
0
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%
Roe
Roe
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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +435.3%
Contains more Vitamin B1Vitamin B1 +2670%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B12Vitamin B12 +190.7%
Contains more FolateFolate +1740%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.185mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Smelt Roe DV% diff.
Vitamin B12 3.97µg 11.54µg 315%
Cholesterol 90mg 479mg 130%
Vitamin B2 0.146mg 0.949mg 62%
Manganese 0.9mg 0.013mg 39%
Phosphorus 295mg 515mg 31%
Vitamin B1 0.01mg 0.277mg 22%
Folate 5µg 92µg 22%
Vitamin C 0mg 16.4mg 18%
Polyunsaturated fat 1.135g 3.404g 15%
Protein 22.6g 28.62g 12%
Selenium 46.8µg 51.7µg 9%
Fats 3.1g 8.23g 8%
Zinc 2.12mg 1.28mg 8%
Vitamin A 17µg 91µg 8%
Vitamin B5 0.74mg 1.154mg 8%
Copper 0.178mg 0.128mg 6%
Saturated fat 0.579g 1.866g 6%
Calcium 77mg 28mg 5%
Iron 1.15mg 0.77mg 5%
Calories 124kcal 204kcal 4%
Magnesium 38mg 26mg 3%
Potassium 372mg 283mg 3%
Vitamin B3 1.766mg 2.192mg 3%
Monounsaturated fat 0.822g 2.129g 3%
Sodium 77mg 117mg 2%
Carbs 0g 1.92g 1%
Vitamin B6 0.17mg 0.185mg 1%
Protein per 100 calories 18g 14g N/A
Calories per 10 g protein 55kcal 71kcal N/A
Weight per 100 calories 81g 49g N/A
Unsaturated / Saturated Fat ratio 3.4 3 N/A
Net carbs 0g 1.92g N/A
Tryptophan 0.253mg 0.375mg 0%
Threonine 0.991mg 1.305mg 0%
Isoleucine 1.041mg 1.465mg 0%
Leucine 1.837mg 2.509mg 0%
Lysine 2.076mg 2.179mg 0%
Methionine 0.669mg 0.71mg 0%
Phenylalanine 0.882mg 1.401mg 0%
Valine 1.164mg 1.676mg 0%
Histidine 0.665mg 0.778mg 0%
Omega-3 - EPA 0.353g 1.26g N/A
Omega-3 - DHA 0.536g 1.747g N/A
Omega-3 - DPA 0.023g 0.105g 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
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +24.2%
Contains more ProteinProtein +26.6%
Contains more FatsFats +165.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.2%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +159%
Contains more Poly. FatPolyunsaturated fat +199.9%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.