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  6. Squid vs. Smelt

Squid vs. Smelt — In-Depth Nutrition Comparison

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How are squid and smelt different?

  • Squid is higher in vitamin B2, iron, copper, selenium, vitamin B12, phosphorus, and vitamin A; however, smelt is richer in manganese.
  • Daily need coverage for vitamin B2 for squid is 122% higher.
  • Squid contains 12 times more vitamin A than smelt. While squid contains 675 IU of vitamin A, smelt contains only 58 IU.
  • Smelt has less sodium.

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

Infographic

Squid vs Smelt 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.
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%
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%
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%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +330.6%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +43.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +122.5%
Contains more FatsFats +121.4%
Contains more WaterWater +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +407.4%
Contains more Poly. FatPolyunsaturated fat +323.5%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/nutrients
  2. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.