Swordfish vs. Smelt — In-Depth Nutrition Comparison

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Differences between swordfish and smelt

Swordfish is higher in vitamin B3, selenium, vitamin B6, and fats; however, smelt is richer in vitamin B12, manganese, copper, zinc, iron, and calcium.
Smelt's daily need coverage for vitamin B12 is 98% higher.
Swordfish has 5 times more vitamin B3 than smelt. While swordfish has 9.254mg of vitamin B3, smelt has only 1.766mg.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat.

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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.

Swordfish

Smelt

Contains more PotassiumPotassium	+34.1%
Contains more SeleniumSelenium	+46.4%

Contains more CalciumCalcium	+1183.3%
Contains more IronIron	+155.6%
Contains more CopperCopper	+287%
Contains more ZincZinc	+171.8%
Contains less SodiumSodium	-20.6%
Contains more ManganeseManganese	+6823.1%

~equal in Magnesium ~38mg

~equal in Phosphorus ~295mg

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.

Swordfish

Smelt

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+152.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+790%
Contains more Vitamin B3Vitamin B3	+424%
Contains more Vitamin B6Vitamin B6	+261.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+131.7%
Contains more Vitamin B5Vitamin B5	+77.5%
Contains more Vitamin B12Vitamin B12	+145.1%
Contains more FolateFolate	+150%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.62µg	3.97µg	98%
Vitamin D*	666 IU		83%
Vitamin D	16.6µg		83%
Vitamin B3	9.254mg	1.766mg	47%
Manganese	0.013mg	0.9mg	39%
Selenium	68.5µg	46.8µg	39%
Vitamin B6	0.615mg	0.17mg	34%
Vitamin E	2.41mg		16%
Copper	0.046mg	0.178mg	15%
Choline	77.5mg		14%
Zinc	0.78mg	2.12mg	12%
Iron	0.45mg	1.15mg	9%
Fats	7.93g	3.1g	7%
Calcium	6mg	77mg	7%
Vitamin B1	0.089mg	0.01mg	7%
Monounsaturated fat	3.544g	0.822g	7%
Vitamin B2	0.063mg	0.146mg	6%
Vitamin B5	0.417mg	0.74mg	6%
Saturated fat	1.911g	0.579g	6%
Cholesterol	78mg	90mg	4%
Potassium	499mg	372mg	4%
Vitamin A	43µg	17µg	3%
Calories	172kcal	124kcal	2%
Protein	23.45g	22.6g	2%
Polyunsaturated fat	1.368g	1.135g	2%
Magnesium	35mg	38mg	1%
Phosphorus	304mg	295mg	1%
Sodium	97mg	77mg	1%
Folate	2µg	5µg	1%
Protein per 100 calories	14g	18g	N/A
Calories per 10 g protein	73kcal	55kcal	N/A
Weight per 100 calories	58g	81g	N/A
Unsaturated / Saturated Fat ratio	2.6	3.4	N/A
Vitamin K	0.1µg		0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.253mg	0%
Threonine	1.035mg	0.991mg	0%
Isoleucine	1.088mg	1.041mg	0%
Leucine	1.919mg	1.837mg	0%
Lysine	2.168mg	2.076mg	0%
Methionine	0.699mg	0.669mg	0%
Phenylalanine	0.922mg	0.882mg	0%
Valine	1.216mg	1.164mg	0%
Histidine	0.695mg	0.665mg	0%
Omega-3 (EPA)	0.127g	0.353g	N/A
Omega-3 (DHA)	0.772g	0.536g	N/A
Omega-3 (DPA)	0.168g	0.023g	N/A
Omega-6 (Eicosadienoic acid)	0.022g		N/A