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 347
Smelt 386
Protein (g)
Beans 21.4
Smelt 56.2
Carbs (g)
Beans 62.5
Smelt 0
Fat (g)
Beans 1.23
Smelt 17.9
Fiber (g)
Beans 15.5
Smelt 0
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 21.4g per 100g.
Which has fewer calories?
Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) — 347 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 | 347 kcal | 386 kcal | -10% |
| Macronutrients | |||
| Water | 11.3 g | 16.9 g | -33% |
| Protein | 21.4 g | 56.2 g | -62% |
| Total lipid (fat) | 1.23 g | 17.9 g | -93% |
| Carbohydrate, by difference | 62.5 g | 0 g | |
| Fiber, total dietary | 15.5 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.235 g | 3.59 g | -93% |
| Fatty acids, total monounsaturated | 0.229 g | 6.86 g | -97% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 249 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.30 mg | — | |
| Thiamin (Vitamin B1) | 0.713 mg | 0.073 mg | +877% |
| Riboflavin (Vitamin B2) | 0.212 mg | 0.262 mg | -19% |
| Niacin (Vitamin B3) | 1.17 mg | 5.97 mg | -80% |
| Pantothenic acid (Vitamin B5) | 0.785 mg | 2.29 mg | -66% |
| Vitamin B-6 — Pyridoxine | 0.474 mg | 0.176 mg | +169% |
| Biotin (Vitamin B7) | 525 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 66.2 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) | 0.210 mg | 4.51 mg | -95% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.60 ug | |
| Minerals | |||
| Calcium, Ca | 113 mg | 1600 mg | -93% |
| Iron, Fe | 5.07 mg | 5.40 mg | -6% |
| Magnesium, Mg | 176 mg | 89.0 mg | +98% |
| Phosphorus, P | 411 mg | 1400 mg | -71% |
| Potassium, K | 1393 mg | 1000 mg | +39% |
| Sodium, Na | 12.0 mg | 420 mg | -97% |
| Zinc, Zn | 2.28 mg | 6.70 mg | -66% |
| Copper, Cu | 0.893 mg | 0.148 mg | +503% |
| Manganese, Mn | 1.15 mg | 0.720 mg | +59% |
| Selenium, Se | 27.9 ug | 194 ug | -86% |
| Other Nutrients | |||
| Energy | 1452 kj | 1614 kj | -10% |
| Ash | 3.46 g | 8.25 g | -58% |
| Total Sugars | 2.11 g | 0 g | |
| Sucrose | 1.98 g | 0 g | |
| Glucose | 0.130 g | 0 g | |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 34.2 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 525 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 525 ug | — | |
| Betaine | 0.400 mg | 15.0 mg | -97% |
| 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 | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.080 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 5.60 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 14:0 (Myristic acid) | 0.001 g | 0.760 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.060 g | |
| SFA 16:0 (Palmitic acid) | 0.229 g | 2.25 g | -90% |
| SFA 17:0 (Margaric acid) | — | 0.190 g | |
| SFA 18:0 (Stearic acid) | 0.005 g | 0.320 g | -98% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.030 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 2.06 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.090 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.229 g | 3.65 g | -94% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.780 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.250 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.407 g | 2.88 g | -86% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.170 g | 0.190 g | -11% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.237 g | 0.100 g | +137% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.130 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.020 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.007 g | |
| 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 g | 0.140 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 1.22 g | -100% |
| Tryptophan (EAA) | 0.237 g | 0.510 g | -54% |
| Threonine (EAA) | 0.810 g | 2.39 g | -66% |
| Isoleucine (EAA, BCAA) | 0.871 g | 2.15 g | -59% |
| Leucine (EAA, BCAA) | 1.56 g | 3.82 g | -59% |
| Lysine (EAA) | 1.36 g | 3.69 g | -63% |
| Methionine (EAA) | 0.259 g | 1.24 g | -79% |
| Cystine (conditionally essential) | 0.187 g | 0.460 g | -59% |
| Phenylalanine (EAA) | 1.10 g | 2.01 g | -46% |
| Tyrosine (conditionally essential) | 0.427 g | 1.57 g | -73% |
| Valine (EAA, BCAA) | 0.998 g | 2.66 g | -62% |
| Arginine (conditionally essential) | 1.10 g | 3.10 g | -65% |
| Histidine (EAA) | 0.556 g | 1.01 g | -45% |
| Alanine | 0.872 g | 3.52 g | -75% |
| Aspartic acid | 2.27 g | 4.81 g | -53% |
| Glutamic acid | 3.03 g | 6.66 g | -55% |
| Glycine (conditionally essential) | 0.796 g | 3.28 g | -76% |
| Proline (conditionally essential) | 1.07 g | 2.36 g | -55% |
| Serine | 1.17 g | 2.45 g | -52% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0.007 mg | — | |
| Genistein | 0.173 mg | — | |
| Proanthocyanidin dimers | 19.2 mg | — | |
| Proanthocyanidin trimers | 16.2 mg | — | |
| Proanthocyanidin 4-6mers | 126 mg | — | |
| Proanthocyanidin 7-10mers | 136 mg | — | |
| Proanthocyanidin polymers (>10mers) | 460 mg | — | |
| Kaempferol | 2.35 mg | — | |
| Quercetin | 0.230 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.140 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.050 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 5.07 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.90 mg | 0.100 mg | +2800% |
| Choline from phosphatidylcholine | 31.0 mg | 96.0 mg | -68% |
| Choline from phosphocholine | 0.800 mg | 3.50 mg | -77% |
| Choline from sphingomyelin | 0 mg | 25.0 mg | -100% |
| Free Choline | 32.0 mg | 170 mg | -81% |
| Total Choline | 66.0 mg | 300 mg | -78% |
| Iodine | |||
| Iodine mcg/100gB | — | 216 mcg | |
| Isoflavones | |||
| Total isoflavones | 0.179 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) nutrition facts Smelt, dried (Alaska Native) nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +877% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Copper, Cu +503% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Vitamin B-6 — Pyridoxine +169% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) Vitamin B-12 — Cobalamin -100% in Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
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