Beef vs Smelt
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, variety meats and by-products, liver, cooked, pan-fried is higher in more vitamins & minerals
Calories (kcal)
Beef 175
Smelt 386
Protein (g)
Beef 26.5
Smelt 56.2
Carbs (g)
Beef 5.16
Smelt 0
Fat (g)
Beef 4.68
Smelt 17.9
Fiber (g)
Beef 0
Smelt 0
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 26.5g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, liver, cooked, pan-fried — 175 vs 386 kcal per 100g.
Which is more nutrient-dense?
Beef, variety meats and by-products, liver, cooked, pan-fried 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 | Beef | Smelt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 175 kcal | 386 kcal | -55% |
| Macronutrients | |||
| Water | 62.0 g | 16.9 g | +266% |
| Protein | 26.5 g | 56.2 g | -53% |
| Total lipid (fat) | 4.68 g | 17.9 g | -74% |
| Carbohydrate, by difference | 5.16 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.53 g | 3.59 g | -30% |
| Fatty acids, total monounsaturated | 1.11 g | 6.86 g | -84% |
| Fatty acids, total trans | 0.335 g | — | |
| Cholesterol | 381 mg | 249 mg | +53% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | — | |
| Thiamin (Vitamin B1) | 0.177 mg | 0.073 mg | +142% |
| Riboflavin (Vitamin B2) | 3.42 mg | 0.262 mg | +1207% |
| Niacin (Vitamin B3) | 17.5 mg | 5.97 mg | +193% |
| Pantothenic acid (Vitamin B5) | 6.94 mg | 2.29 mg | +203% |
| Vitamin B-6 — Pyridoxine | 1.03 mg | 0.176 mg | +484% |
| Biotin (Vitamin B7) | 260 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 418 mg | — | |
| Vitamin B-12 — Cobalamin | 83.1 ug | 19.1 ug | +335% |
| Vitamin A, RAE | 7744 ug | 139 ug | +5471% |
| Carotene, beta | 182 ug | 0 ug | |
| Carotene, alpha | 11.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.460 mg | 4.51 mg | -90% |
| Vitamin D (D2 + D3) | 1.20 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.60 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 1600 mg | -100% |
| Iron, Fe | 6.17 mg | 5.40 mg | +14% |
| Magnesium, Mg | 22.0 mg | 89.0 mg | -75% |
| Phosphorus, P | 485 mg | 1400 mg | -65% |
| Potassium, K | 351 mg | 1000 mg | -65% |
| Sodium, Na | 77.0 mg | 420 mg | -82% |
| Zinc, Zn | 5.23 mg | 6.70 mg | -22% |
| Copper, Cu | 14.6 mg | 0.148 mg | +9757% |
| Manganese, Mn | 0.356 mg | 0.720 mg | -51% |
| Selenium, Se | 32.8 ug | 194 ug | -83% |
| Other Nutrients | |||
| Energy | 734 kj | 1614 kj | -55% |
| Ash | 1.63 g | 8.25 g | -80% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Fluoride, F | 5.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 260 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 260 ug | — | |
| Betaine | 6.30 mg | 15.0 mg | -58% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 7728 ug | 139 ug | +5460% |
| Beta-carotene (Provitamin A) | 21.0 ug | 0 ug | |
| Vitamin A, IU | 26088 IU | 463 IU | +5535% |
| 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) | 0.060 mg | 0.080 mg | -25% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 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) | 49.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 ug | — | |
| Vitamin K1 — Phylloquinone | 3.90 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) | 0.037 g | 0.760 g | -95% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.060 g | -77% |
| SFA 16:0 (Palmitic acid) | 0.724 g | 2.25 g | -68% |
| SFA 17:0 (Margaric acid) | 0.060 g | 0.190 g | -68% |
| SFA 18:0 (Stearic acid) | 1.68 g | 0.320 g | +425% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0.015 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.003 g | 0.030 g | -90% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.086 g | 2.06 g | -96% |
| MUFA 17:1 (Heptadecenoic acid) | 0.021 g | 0.090 g | -77% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.987 g | 3.65 g | -73% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.780 g | -99% |
| 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 | 1.02 g | 2.88 g | -65% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.190 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.624 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | 0.100 g | -64% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.019 g | — | |
| 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) | 0.017 g | 0.020 g | -15% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.308 g | 0.150 g | +105% |
| 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) | 0.335 g | 0.510 g | -34% |
| Threonine (EAA) | 1.11 g | 2.39 g | -54% |
| Isoleucine (EAA, BCAA) | 1.23 g | 2.15 g | -43% |
| Leucine (EAA, BCAA) | 2.43 g | 3.82 g | -36% |
| Lysine (EAA) | 2.05 g | 3.69 g | -44% |
| Methionine (EAA) | 0.692 g | 1.24 g | -44% |
| Cystine (conditionally essential) | 0.479 g | 0.460 g | +4% |
| Phenylalanine (EAA) | 1.38 g | 2.01 g | -31% |
| Tyrosine (conditionally essential) | 1.03 g | 1.57 g | -34% |
| Valine (EAA, BCAA) | 1.61 g | 2.66 g | -40% |
| Arginine (conditionally essential) | 1.58 g | 3.10 g | -49% |
| Histidine (EAA) | 0.802 g | 1.01 g | -21% |
| Alanine | 1.48 g | 3.52 g | -58% |
| Aspartic acid | 2.46 g | 4.81 g | -49% |
| Glutamic acid | 3.33 g | 6.66 g | -50% |
| Glycine (conditionally essential) | 1.48 g | 3.28 g | -55% |
| Proline (conditionally essential) | 1.23 g | 2.36 g | -48% |
| Serine | 1.15 g | 2.45 g | -53% |
| Hydroxyproline | 0.046 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 78.0 mg | 0.100 mg | +77900% |
| Choline from phosphatidylcholine | 250 mg | 96.0 mg | +160% |
| Choline from phosphocholine | 12.0 mg | 3.50 mg | +243% |
| Choline from sphingomyelin | 24.0 mg | 25.0 mg | -4% |
| Free Choline | 57.0 mg | 170 mg | -66% |
| Total Choline | 420 mg | 300 mg | +40% |
| Iodine | |||
| Iodine mcg/100gB | — | 216 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | 5.00 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, variety meats and by-products, liver, cooked, pan-fried nutrition facts Smelt, dried (Alaska Native) nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +9757% in Beef, variety meats and by-products, liver, cooked, pan-fried Vitamin A, RAE +5471% in Beef, variety meats and by-products, liver, cooked, pan-fried Riboflavin (Vitamin B2) +1207% in Beef, variety meats and by-products, liver, cooked, pan-fried Vitamin B-6 — Pyridoxine +484% in Beef, variety meats and by-products, liver, cooked, pan-fried
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