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  6. Smelt vs. Squid

Smelt vs. Squid — In-Depth Nutrition Comparison

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How are smelt and squid different?

  • Smelt is higher in manganese; however, squid is richer in vitamin B2, iron, copper, selenium, vitamin B12, phosphorus, and vitamin A.
  • Daily need coverage for vitamin B2 for squid is 122% higher.
  • Smelt contains 4 times more manganese than squid. While smelt contains 0.9mg of manganese, squid contains only 0.209mg.
  • Smelt has less cholesterol.

Fish, smelt, rainbow, cooked, dry heat and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Smelt vs Squid 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
2
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%
Squid
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +330.6%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +133.8%
Contains more PotassiumPotassium +71.2%
Contains more IronIron +842.6%
Contains more CopperCopper +460.7%
Contains more ZincZinc +63.2%
Contains more PhosphorusPhosphorus +96.6%
Contains more SeleniumSelenium +91.5%

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%
Squid
Squid
9
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 28% 0% 68% 0% 4.3% 399% 41% 54% 62% 675% 0% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1094.1%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +1084.2%
Contains more Vitamin B3Vitamin B3 +24%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more Vitamin B12Vitamin B12 +36%
Contains more FolateFolate +380%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Smelt Squid DV% diff.
Vitamin B2 0.146mg 1.729mg 122%
Iron 1.15mg 10.84mg 121%
Copper 0.178mg 0.998mg 91%
Selenium 46.8µg 89.6µg 78%
Vitamin B12 3.97µg 5.4µg 60%
Cholesterol 90mg 224mg 45%
Phosphorus 295mg 580mg 41%
Manganese 0.9mg 0.209mg 30%
Sodium 77mg 744mg 29%
Vitamin A 17µg 203µg 21%
Protein 22.6g 32.48g 20%
Zinc 2.12mg 3.46mg 12%
Calcium 77mg 180mg 10%
Vitamin C 0mg 8.5mg 9%
Potassium 372mg 637mg 8%
Vitamin B6 0.17mg 0.27mg 8%
Polyunsaturated fat 1.135g 0.268g 6%
Magnesium 38mg 60mg 5%
Folate 5µg 24µg 5%
Fats 3.1g 1.4g 3%
Vitamin B3 1.766mg 2.189mg 3%
Vitamin B5 0.74mg 0.9mg 3%
Calories 124kcal 158kcal 2%
Saturated fat 0.579g 0.236g 2%
Monounsaturated fat 0.822g 0.162g 2%
Carbs 0g 1.64g 1%
Vitamin B1 0.01mg 0.017mg 1%
Protein per 100 calories 18g 21g N/A
Calories per 10 g protein 55kcal 49kcal N/A
Weight per 100 calories 81g 63g N/A
Unsaturated / Saturated Fat ratio 3.4 1.8 N/A
Net carbs 0g 1.64g N/A
Tryptophan 0.253mg 0.364mg 0%
Threonine 0.991mg 1.398mg 0%
Isoleucine 1.041mg 1.414mg 0%
Leucine 1.837mg 2.287mg 0%
Lysine 2.076mg 2.427mg 0%
Methionine 0.669mg 0.733mg 0%
Phenylalanine 0.882mg 1.164mg 0%
Valine 1.164mg 1.419mg 0%
Histidine 0.665mg 0.624mg 0%
Omega-3 - EPA 0.353g 0.078g N/A
Omega-3 - DHA 0.536g 0.132g N/A
Omega-3 - DPA 0.023g 0.012g 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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +121.4%
Contains more WaterWater +19.1%
Contains more ProteinProtein +43.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +122.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smelt
Smelt
2
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +407.4%
Contains more Poly. FatPolyunsaturated fat +323.5%
Contains less Sat. FatSaturated fat -59.2%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.