Flour vs Smelt
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Flour 366
Smelt 386
Protein (g)
Flour 51.1
Smelt 56.2
Carbs (g)
Flour 32.9
Smelt 0
Fat (g)
Flour 3.33
Smelt 17.9
Fiber (g)
Flour —
Smelt 0
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 51.1g per 100g.
Which has fewer calories?
Flour, soy, defatted — 366 vs 386 kcal per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 | Flour | Smelt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 386 kcal | -5% |
| Macronutrients | |||
| Water | 6.24 g | 16.9 g | -63% |
| Protein | 51.1 g | 56.2 g | -9% |
| Total lipid (fat) | 3.33 g | 17.9 g | -81% |
| Carbohydrate, by difference | 32.9 g | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 3.59 g | |
| Fatty acids, total monounsaturated | — | 6.86 g | |
| Cholesterol | — | 249 mg | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.542 mg | 0.073 mg | +642% |
| Riboflavin (Vitamin B2) | 0.298 mg | 0.262 mg | +14% |
| Niacin (Vitamin B3) | 3.43 mg | 5.97 mg | -43% |
| Pantothenic acid (Vitamin B5) | — | 2.29 mg | |
| Vitamin B-6 — Pyridoxine | 0.618 mg | 0.176 mg | +251% |
| Vitamin B-12 — Cobalamin | — | 19.1 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 4.51 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.60 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 1600 mg | -79% |
| Iron, Fe | 7.34 mg | 5.40 mg | +36% |
| Magnesium, Mg | 313 mg | 89.0 mg | +252% |
| Phosphorus, P | 726 mg | 1400 mg | -48% |
| Potassium, K | 2480 mg | 1000 mg | +148% |
| Sodium, Na | 2.00 mg | 420 mg | -100% |
| Zinc, Zn | 4.44 mg | 6.70 mg | -34% |
| Copper, Cu | 1.51 mg | 0.148 mg | +920% |
| Manganese, Mn | 3.81 mg | 0.720 mg | +429% |
| Selenium, Se | 45.8 ug | 194 ug | -76% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 339 kcal | — | |
| Energy | 1530 kj | 1614 kj | -5% |
| Nitrogen | 8.18 g | — | |
| Ash | 6.45 g | 8.25 g | -22% |
| Total dietary fiber (AOAC 2011.25) | 24.3 g | — | |
| 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 | |
| Molybdenum, Mo | 211 ug | — | |
| Betaine | 2.80 mg | 15.0 mg | -81% |
| 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 | — | 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) | — | 2.25 g | |
| SFA 17:0 (Margaric acid) | — | 0.190 g | |
| SFA 18:0 (Stearic acid) | — | 0.320 g | |
| 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 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.780 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 | — | 2.88 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.190 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.100 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) | 0.616 g | 0.510 g | +21% |
| Threonine (EAA) | 1.97 g | 2.39 g | -18% |
| Isoleucine (EAA, BCAA) | 2.31 g | 2.15 g | +7% |
| Leucine (EAA, BCAA) | 4.11 g | 3.82 g | +8% |
| Lysine (EAA) | 3.06 g | 3.69 g | -17% |
| Methionine (EAA) | 0.622 g | 1.24 g | -50% |
| Cystine (conditionally essential) | — | 0.460 g | |
| Phenylalanine (EAA) | 2.86 g | 2.01 g | +42% |
| Tyrosine (conditionally essential) | 1.74 g | 1.57 g | +11% |
| Valine (EAA, BCAA) | 2.31 g | 2.66 g | -13% |
| Arginine (conditionally essential) | 3.93 g | 3.10 g | +27% |
| Histidine (EAA) | 1.27 g | 1.01 g | +26% |
| Alanine | 2.86 g | 3.52 g | -19% |
| Aspartic acid | 4.98 g | 4.81 g | +4% |
| Glutamic acid | 9.08 g | 6.66 g | +36% |
| Glycine (conditionally essential) | 1.79 g | 3.28 g | -45% |
| Proline (conditionally essential) | 2.84 g | 2.36 g | +20% |
| Serine | 2.70 g | 2.45 g | +10% |
| Hydroxyproline | 0.176 g | — | |
| Cysteine | 1.01 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 64.5 mg | — | |
| Genistein | 87.3 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 7.00 mg | 0.100 mg | +6900% |
| Choline from phosphatidylcholine | 63.0 mg | 96.0 mg | -34% |
| Choline from phosphocholine | 1.50 mg | 3.50 mg | -57% |
| Choline from sphingomyelin | 0.800 mg | 25.0 mg | -97% |
| Free Choline | 120 mg | 170 mg | -29% |
| Total Choline | 190 mg | 300 mg | -37% |
| Iodine | |||
| Iodine mcg/100gB | — | 216 mcg | |
| Isoflavones | |||
| Total isoflavones | 151 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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