Flaxseed vs Smelt
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Smelt, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Flaxseed —
Smelt 386
Protein (g)
Flaxseed 18.0
Smelt 56.2
Carbs (g)
Flaxseed 34.4
Smelt 0
Fat (g)
Flaxseed 37.3
Smelt 17.9
Fiber (g)
Flaxseed 23.1
Smelt 0
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 18.0g 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 | Flaxseed | Smelt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 386 kcal | |
| Macronutrients | |||
| Water | 6.80 g | 16.9 g | -60% |
| Protein | 18.0 g | 56.2 g | -68% |
| Total lipid (fat) | 37.3 g | 17.9 g | +108% |
| Carbohydrate, by difference | 34.4 g | 0 g | |
| Fiber, total dietary | 23.1 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.28 g | 3.59 g | -9% |
| Fatty acids, total monounsaturated | 5.94 g | 6.86 g | -13% |
| Cholesterol | — | 249 mg | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.537 mg | 0.073 mg | +635% |
| Riboflavin (Vitamin B2) | — | 0.262 mg | |
| Niacin (Vitamin B3) | 3.76 mg | 5.97 mg | -37% |
| Pantothenic acid (Vitamin B5) | — | 2.29 mg | |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.176 mg | +123% |
| Biotin (Vitamin B7) | 41.5 ug | — | |
| Vitamin B-12 — Cobalamin | — | 19.1 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0 mg | 4.51 mg | -100% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.60 ug | |
| Minerals | |||
| Calcium, Ca | 230 mg | 1600 mg | -86% |
| Iron, Fe | 5.78 mg | 5.40 mg | +7% |
| Magnesium, Mg | 372 mg | 89.0 mg | +318% |
| Phosphorus, P | 556 mg | 1400 mg | -60% |
| Potassium, K | 793 mg | 1000 mg | -21% |
| Sodium, Na | 36.7 mg | 420 mg | -91% |
| Zinc, Zn | 4.74 mg | 6.70 mg | -29% |
| Copper, Cu | 1.34 mg | 0.148 mg | +808% |
| Manganese, Mn | 2.40 mg | 0.720 mg | +234% |
| Selenium, Se | 136 ug | 194 ug | -30% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 545 kcal | — | |
| Energy (Atwater Specific Factors) | 514 kcal | — | |
| Energy | — | 1614 kj | |
| Nitrogen | 3.40 g | — | |
| Ash | 3.53 g | 8.25 g | -57% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Biotin | 33.8 ug | — | |
| Betaine | 3.10 mg | 15.0 mg | -79% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 139 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 463 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 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 K1 — Phylloquinone | 3.67 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.010 g | |
| SFA 14:0 (Myristic acid) | — | 0.760 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.060 g | |
| SFA 16:0 (Palmitic acid) | 1.91 g | 2.25 g | -15% |
| SFA 17:0 (Margaric acid) | — | 0.190 g | |
| SFA 18:0 (Stearic acid) | 1.19 g | 0.320 g | +271% |
| 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) | — | 2.06 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.090 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 3.65 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.76 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.780 g | |
| MUFA 20:1 c | 0.158 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.250 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 24.7 g | 2.88 g | +757% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.190 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.26 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.100 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 19.4 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.130 g | |
| 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) | — | 0.150 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.910 g | |
| 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) | — | 1.22 g | |
| Tryptophan (EAA) | 0.301 g | 0.510 g | -41% |
| Threonine (EAA) | 0.931 g | 2.39 g | -61% |
| Isoleucine (EAA, BCAA) | 0.938 g | 2.15 g | -56% |
| Leucine (EAA, BCAA) | 1.38 g | 3.82 g | -64% |
| Lysine (EAA) | 0.933 g | 3.69 g | -75% |
| Methionine (EAA) | 0.403 g | 1.24 g | -68% |
| Cystine (conditionally essential) | — | 0.460 g | |
| Phenylalanine (EAA) | 1.12 g | 2.01 g | -44% |
| Tyrosine (conditionally essential) | 0.572 g | 1.57 g | -64% |
| Valine (EAA, BCAA) | 1.14 g | 2.66 g | -57% |
| Arginine (conditionally essential) | 2.21 g | 3.10 g | -29% |
| Histidine (EAA) | 0.514 g | 1.01 g | -49% |
| Alanine | 1.09 g | 3.52 g | -69% |
| Aspartic acid | 2.31 g | 4.81 g | -52% |
| Glutamic acid | 4.85 g | 6.66 g | -27% |
| Glycine (conditionally essential) | 1.39 g | 3.28 g | -58% |
| Proline (conditionally essential) | 0.873 g | 2.36 g | -63% |
| Serine | 1.14 g | 2.45 g | -54% |
| Hydroxyproline | 0.191 g | — | |
| Cysteine | 0.553 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 20.2 mg | — | |
| Genistein | 0.013 mg | — | |
| Daidzin | 30.2 mg | — | |
| Genistin | 1.95 mg | — | |
| Glycitin | 31.5 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.10 mg | 0.100 mg | +3000% |
| Choline from phosphatidylcholine | 36.0 mg | 96.0 mg | -62% |
| Choline from phosphocholine | 0.600 mg | 3.50 mg | -83% |
| Choline from sphingomyelin | 0 mg | 25.0 mg | -100% |
| Free Choline | 39.0 mg | 170 mg | -77% |
| Total Choline | 79.0 mg | 300 mg | -74% |
| Iodine | |||
| Iodine mcg/100gB | — | 216 mcg | |
| Isoflavones | |||
| Total isoflavones | 0.072 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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