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Smelt vs. Shad — In-Depth Nutrition Comparison

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A recap on the differences between smelt and shad

  • Smelt has more vitamin B12, manganese, zinc, and copper; however, shad is higher in vitamin B3, vitamin B6, fats, vitamin B1, vitamin B2, and phosphorus.
  • Smelt covers your daily vitamin B12 needs 160% more than shad.
  • Shad contains 17 times less manganese than smelt. Smelt contains 0.9mg of manganese, while shad contains 0.054mg.

Food varieties used in this article are Fish, smelt, rainbow, cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Smelt vs Shad infographic
Infographic link

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.
Smelt
Smelt
4
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%
Shad
Shad
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
Contains more CalciumCalcium +28.3%
Contains more CopperCopper +117.1%
Contains more ZincZinc +351.1%
Contains more ManganeseManganese +1566.7%
Contains more PotassiumPotassium +32.3%
Contains more PhosphorusPhosphorus +18.3%
Contains less SodiumSodium -15.6%
~equal in Magnesium ~38mg
~equal in Iron ~1.24mg
~equal in Selenium ~46.8µg

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.
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%
Shad
Shad
7
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% 12% 0% 46% 71% 202% 52% 107% 18% 0% 13%
Contains more Vitamin B12Vitamin B12 +2735.7%
Contains more Vitamin AVitamin A +111.8%
Contains more Vitamin B1Vitamin B1 +1730%
Contains more Vitamin B2Vitamin B2 +111%
Contains more Vitamin B3Vitamin B3 +509.8%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B6Vitamin B6 +171.8%
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 Smelt Shad DV% diff.
Vitamin B12 3.97µg 0.14µg 160%
Vitamin B3 1.766mg 10.769mg 56%
Manganese 0.9mg 0.054mg 37%
Fats 3.1g 17.65g 22%
Vitamin B6 0.17mg 0.462mg 22%
Zinc 2.12mg 0.47mg 15%
Vitamin B1 0.01mg 0.183mg 14%
Vitamin B2 0.146mg 0.308mg 12%
Copper 0.178mg 0.082mg 11%
Phosphorus 295mg 349mg 8%
Polyunsaturated fat 1.135g 8%
Calories 124kcal 252kcal 6%
Potassium 372mg 492mg 4%
Vitamin B5 0.74mg 0.865mg 3%
Folate 5µg 17µg 3%
Saturated fat 0.579g 3%
Protein 22.6g 21.71g 2%
Cholesterol 90mg 96mg 2%
Calcium 77mg 60mg 2%
Vitamin A 17µg 36µg 2%
Monounsaturated fat 0.822g 2%
Iron 1.15mg 1.24mg 1%
Sodium 77mg 65mg 1%
Protein per 100 calories 18g 8.6g N/A
Calories per 10 g protein 55kcal 116kcal N/A
Weight per 100 calories 81g 40g N/A
Unsaturated / Saturated Fat ratio 3.4 N/A
Magnesium 38mg 38mg 0%
Selenium 46.8µg 46.8µg 0%
Tryptophan 0.253mg 0.243mg 0%
Threonine 0.991mg 0.952mg 0%
Isoleucine 1.041mg 1mg 0%
Leucine 1.837mg 1.764mg 0%
Lysine 2.076mg 1.993mg 0%
Methionine 0.669mg 0.642mg 0%
Phenylalanine 0.882mg 0.847mg 0%
Valine 1.164mg 1.118mg 0%
Histidine 0.665mg 0.639mg 0%
Omega-3 (EPA) 0.353g N/A
Omega-3 (DHA) 0.536g N/A
Omega-3 (DPA) 0.023g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smelt
Smelt
2
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Shad
Shad
1
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more WaterWater +22.9%
Contains more FatsFats +469.4%
~equal in Protein ~21.71g
~equal in Carbs ~0g

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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. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.