Beans vs Smelt
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Smelt, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Beans 337
Smelt 386
Protein (g)
Beans 22.3
Smelt 56.2
Carbs (g)
Beans 60.8
Smelt 0
Fat (g)
Beans 1.50
Smelt 17.9
Fiber (g)
Beans 15.3
Smelt 0
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 22.3g per 100g.
Which has fewer calories?
Beans, navy, mature seeds, raw — 337 vs 386 kcal per 100g.
Which is more nutrient-dense?
Smelt, dried (Alaska Native) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beans | Smelt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 337 kcal | 386 kcal | -13% |
| Macronutrients | |||
| Water | 12.1 g | 16.9 g | -28% |
| Protein | 22.3 g | 56.2 g | -60% |
| Total lipid (fat) | 1.50 g | 17.9 g | -92% |
| Carbohydrate, by difference | 60.8 g | 0 g | |
| Fiber, total dietary | 15.3 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.170 g | 3.59 g | -95% |
| Fatty acids, total monounsaturated | 0.128 g | 6.86 g | -98% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | — | 249 mg | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.775 mg | 0.073 mg | +962% |
| Riboflavin (Vitamin B2) | 0.164 mg | 0.262 mg | -37% |
| Niacin (Vitamin B3) | 2.19 mg | 5.97 mg | -63% |
| Pantothenic acid (Vitamin B5) | 0.744 mg | 2.29 mg | -68% |
| Vitamin B-6 — Pyridoxine | 0.428 mg | 0.176 mg | +143% |
| Biotin (Vitamin B7) | 364 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 87.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 19.1 ug | -100% |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.020 mg | 4.51 mg | -100% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.60 ug | |
| Minerals | |||
| Calcium, Ca | 147 mg | 1600 mg | -91% |
| Iron, Fe | 5.49 mg | 5.40 mg | +2% |
| Magnesium, Mg | 175 mg | 89.0 mg | +97% |
| Phosphorus, P | 407 mg | 1400 mg | -71% |
| Potassium, K | 1185 mg | 1000 mg | +19% |
| Sodium, Na | 5.00 mg | 420 mg | -99% |
| Zinc, Zn | 3.65 mg | 6.70 mg | -46% |
| Copper, Cu | 0.834 mg | 0.148 mg | +464% |
| Manganese, Mn | 1.42 mg | 0.720 mg | +97% |
| Selenium, Se | 11.0 ug | 194 ug | -94% |
| Other Nutrients | |||
| Energy | 1411 kj | 1614 kj | -13% |
| Ash | 3.32 g | 8.25 g | -60% |
| Total Sugars | 3.88 g | 0 g | |
| Sucrose | 3.33 g | 0 g | |
| Glucose | 0.210 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0.340 g | 0 g | |
| Starch | 32.9 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 364 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 364 ug | — | |
| Betaine | 0.100 mg | 15.0 mg | -99% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 139 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 463 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 2.01 mg | 0.080 mg | +2413% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.170 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 2.50 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.010 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.760 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | 0.060 g | -98% |
| SFA 16:0 (Palmitic acid) | 0.135 g | 2.25 g | -94% |
| SFA 17:0 (Margaric acid) | 0.002 g | 0.190 g | -99% |
| SFA 18:0 (Stearic acid) | 0.023 g | 0.320 g | -93% |
| SFA 20:0 (Arachidic acid) | 0.006 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.030 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 2.06 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.090 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.117 g | 3.65 g | -97% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.117 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.780 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.008 g | 0.250 g | -97% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.873 g | 2.88 g | -70% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.335 g | 0.190 g | +76% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.538 g | 0.100 g | +438% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.538 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.130 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.020 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.150 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.910 g | -100% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.010 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.007 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.140 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 1.22 g | -100% |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Tryptophan (EAA) | 0.247 g | 0.510 g | -52% |
| Threonine (EAA) | 0.711 g | 2.39 g | -70% |
| Isoleucine (EAA, BCAA) | 0.952 g | 2.15 g | -56% |
| Leucine (EAA, BCAA) | 1.72 g | 3.82 g | -55% |
| Lysine (EAA) | 1.28 g | 3.69 g | -65% |
| Methionine (EAA) | 0.273 g | 1.24 g | -78% |
| Cystine (conditionally essential) | 0.187 g | 0.460 g | -59% |
| Phenylalanine (EAA) | 1.16 g | 2.01 g | -42% |
| Tyrosine (conditionally essential) | 0.484 g | 1.57 g | -69% |
| Valine (EAA, BCAA) | 1.24 g | 2.66 g | -53% |
| Arginine (conditionally essential) | 1.02 g | 3.10 g | -67% |
| Histidine (EAA) | 0.507 g | 1.01 g | -50% |
| Alanine | 0.908 g | 3.52 g | -74% |
| Aspartic acid | 2.60 g | 4.81 g | -46% |
| Glutamic acid | 3.10 g | 6.66 g | -53% |
| Glycine (conditionally essential) | 0.801 g | 3.28 g | -76% |
| Proline (conditionally essential) | 1.12 g | 2.36 g | -53% |
| Serine | 1.18 g | 2.45 g | -52% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0.007 mg | — | |
| Genistein | 0.204 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 4.50 mg | 0.100 mg | +4400% |
| Choline from phosphatidylcholine | 33.0 mg | 96.0 mg | -66% |
| Choline from phosphocholine | 0 mg | 3.50 mg | -100% |
| Choline from sphingomyelin | 0 mg | 25.0 mg | -100% |
| Free Choline | 50.0 mg | 170 mg | -71% |
| Total Choline | 87.0 mg | 300 mg | -71% |
| Iodine | |||
| Iodine mcg/100gB | — | 216 mcg | |
| Isoflavones | |||
| Total isoflavones | 0.211 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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