Smelt vs. Sablefish — In-Depth Nutrition Comparison

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How are smelt and sablefish different?

Smelt is richer in vitamin B12, manganese, copper, zinc, and phosphorus, while sablefish is higher in vitamin B3, vitamin B6, and vitamin B1.
Smelt covers your daily need for vitamin B12, 105% more than sablefish.
Smelt contains 47 times more manganese than sablefish. Smelt contains 0.9mg of manganese, while sablefish contains 0.019mg.
Sablefish is lower in cholesterol.

Fish, smelt, rainbow, cooked, dry heat and Fish, sablefish, cooked, dry heat types were used in this article.

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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

Sablefish

Contains more CalciumCalcium	+71.1%
Contains more CopperCopper	+535.7%
Contains more ZincZinc	+417.1%
Contains more PhosphorusPhosphorus	+37.2%
Contains more ManganeseManganese	+4636.8%

Contains more MagnesiumMagnesium	+86.8%
Contains more PotassiumPotassium	+23.4%
Contains more IronIron	+42.6%

~equal in Sodium ~72mg

~equal in Selenium ~46.8µg

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

Sablefish

Contains more Vitamin B2Vitamin B2	+27%
Contains more Vitamin B12Vitamin B12	+175.7%

Contains more Vitamin AVitamin A	+500%
Contains more Vitamin B1Vitamin B1	+1120%
Contains more Vitamin B3Vitamin B3	+190.4%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more Vitamin B6Vitamin B6	+103.5%
Contains more FolateFolate	+240%

~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	3.97µg	1.44µg	105%
Manganese	0.9mg	0.019mg	38%
Fats	3.1g	19.62g	25%
Monounsaturated fat	0.822g	10.328g	24%
Vitamin B3	1.766mg	5.128mg	21%
Copper	0.178mg	0.028mg	17%
Zinc	2.12mg	0.41mg	16%
Saturated fat	0.579g	4.099g	16%
Vitamin B6	0.17mg	0.346mg	14%
Protein	22.6g	17.19g	11%
Phosphorus	295mg	215mg	11%
Polyunsaturated fat	1.135g	2.618g	10%
Cholesterol	90mg	63mg	9%
Vitamin A	17µg	102µg	9%
Vitamin B1	0.01mg	0.122mg	9%
Magnesium	38mg	71mg	8%
Calories	124kcal	250kcal	6%
Iron	1.15mg	1.64mg	6%
Calcium	77mg	45mg	3%
Potassium	372mg	459mg	3%
Vitamin B5	0.74mg	0.865mg	3%
Folate	5µg	17µg	3%
Vitamin B2	0.146mg	0.115mg	2%
Protein per 100 calories	18g	6.9g	N/A
Calories per 10 g protein	55kcal	145kcal	N/A
Weight per 100 calories	81g	40g	N/A
Unsaturated / Saturated Fat ratio	3.4	3.2	N/A
Sodium	77mg	72mg	0%
Selenium	46.8µg	46.8µg	0%
Tryptophan	0.253mg	0.193mg	0%
Threonine	0.991mg	0.754mg	0%
Isoleucine	1.041mg	0.792mg	0%
Leucine	1.837mg	1.397mg	0%
Lysine	2.076mg	1.579mg	0%
Methionine	0.669mg	0.509mg	0%
Phenylalanine	0.882mg	0.671mg	0%
Valine	1.164mg	0.886mg	0%
Histidine	0.665mg	0.506mg	0%
Omega-3 - EPA	0.353g	0.867g	N/A
Omega-3 - DHA	0.536g	0.92g	N/A
Omega-3 - DPA	0.023g	0.216g	N/A