Peanut butter with omega-3 vs Smelt
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Smelt, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Peanut butter 608
Smelt 386
Protein (g)
Peanut butter 24.5
Smelt 56.2
Carbs (g)
Peanut butter 17.0
Smelt 0
Fat (g)
Peanut butter 54.2
Smelt 17.9
Fiber (g)
Peanut butter 6.10
Smelt 0
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 24.5g per 100g.
Which has fewer calories?
Smelt, dried (Alaska Native) — 386 vs 608 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 | Peanut butter with omega-3 | Smelt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 608 kcal | 386 kcal | +58% |
| Macronutrients | |||
| Water | 0.990 g | 16.9 g | -94% |
| Protein | 24.5 g | 56.2 g | -56% |
| Total lipid (fat) | 54.2 g | 17.9 g | +203% |
| Carbohydrate, by difference | 17.0 g | 0 g | |
| Fiber, total dietary | 6.10 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.69 g | 3.59 g | +170% |
| Fatty acids, total monounsaturated | 36.6 g | 6.86 g | +434% |
| Fatty acids, total trans | 0.037 g | — | |
| Cholesterol | — | 249 mg | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.055 mg | 0.073 mg | -25% |
| Riboflavin (Vitamin B2) | 0.087 mg | 0.262 mg | -67% |
| Niacin (Vitamin B3) | 12.9 mg | 5.97 mg | +116% |
| Pantothenic acid (Vitamin B5) | 0.870 mg | 2.29 mg | -62% |
| Vitamin B-6 — Pyridoxine | 0.292 mg | 0.176 mg | +66% |
| Choline, total | 94.5 mg | — | |
| Vitamin B-12 — Cobalamin | — | 19.1 ug | |
| Vitamin A, RAE | — | 139 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 10.3 mg | 4.51 mg | +129% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.60 ug | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 1600 mg | -97% |
| Iron, Fe | 1.67 mg | 5.40 mg | -69% |
| Magnesium, Mg | 191 mg | 89.0 mg | +115% |
| Phosphorus, P | 426 mg | 1400 mg | -70% |
| Potassium, K | 780 mg | 1000 mg | -22% |
| Sodium, Na | 356 mg | 420 mg | -15% |
| Zinc, Zn | 3.08 mg | 6.70 mg | -54% |
| Copper, Cu | 0.476 mg | 0.148 mg | +222% |
| Manganese, Mn | 1.85 mg | 0.720 mg | +157% |
| Selenium, Se | — | 194 ug | |
| Other Nutrients | |||
| Energy | 2542 kj | 1614 kj | +57% |
| Ash | 3.37 g | 8.25 g | -59% |
| Total Sugars | 3.11 g | 0 g | |
| Sucrose | 3.11 g | 0 g | |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 3.32 g | 0 g | |
| Betaine | 0.600 mg | 15.0 mg | -96% |
| 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) | 0.280 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 13.4 mg | 0.080 mg | +16700% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.960 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) | 0.190 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.020 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.010 g | +10% |
| SFA 14:0 (Myristic acid) | 0.046 g | 0.760 g | -94% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.060 g | -87% |
| SFA 16:0 (Palmitic acid) | 5.32 g | 2.25 g | +136% |
| SFA 17:0 (Margaric acid) | 0.043 g | 0.190 g | -77% |
| SFA 18:0 (Stearic acid) | 1.42 g | 0.320 g | +343% |
| SFA 20:0 (Arachidic acid) | 0.579 g | 0 g | |
| SFA 22:0 (Behenic acid) | 1.33 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.920 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) | 0.058 g | 2.06 g | -97% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.058 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.044 g | 0.090 g | -51% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 35.4 g | 3.65 g | +869% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 35.4 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.03 g | 0.780 g | +32% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.110 g | 0.250 g | -56% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.109 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 6.95 g | 2.88 g | +141% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.84 g | 0.190 g | +1923% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.82 g | — | |
| PUFA 18:2 CLAs | 0.013 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.93 g | 0.100 g | +2833% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.93 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 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) | 0.007 g | 0.020 g | -65% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.004 g | 0.007 g | -43% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 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 g | 0.007 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.164 g | 0.140 g | +17% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 1.22 g | -100% |
| Fatty acids, total trans-monoenoic | 0.025 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.023 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.012 g | — | |
| Fatty acids, total trans-polyenoic | 0.012 g | — | |
| Tryptophan (EAA) | — | 0.510 g | |
| Threonine (EAA) | — | 2.39 g | |
| Isoleucine (EAA, BCAA) | — | 2.15 g | |
| Leucine (EAA, BCAA) | — | 3.82 g | |
| Lysine (EAA) | — | 3.69 g | |
| Methionine (EAA) | — | 1.24 g | |
| Cystine (conditionally essential) | — | 0.460 g | |
| Phenylalanine (EAA) | — | 2.01 g | |
| Tyrosine (conditionally essential) | — | 1.57 g | |
| Valine (EAA, BCAA) | — | 2.66 g | |
| Arginine (conditionally essential) | — | 3.10 g | |
| Histidine (EAA) | — | 1.01 g | |
| Alanine | — | 3.52 g | |
| Aspartic acid | — | 4.81 g | |
| Glutamic acid | — | 6.66 g | |
| Glycine (conditionally essential) | — | 3.28 g | |
| Proline (conditionally essential) | — | 2.36 g | |
| Serine | — | 2.45 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 1.00 mg | 0.100 mg | +900% |
| Choline from phosphatidylcholine | 53.0 mg | 96.0 mg | -45% |
| Choline from phosphocholine | 1.80 mg | 3.50 mg | -49% |
| Choline from sphingomyelin | 0 mg | 25.0 mg | -100% |
| Free Choline | 39.0 mg | 170 mg | -77% |
| Total Choline | 95.0 mg | 300 mg | -68% |
| Iodine | |||
| Iodine mcg/100gB | — | 216 mcg | |
* 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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