Seeds vs Smelt
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Smelt, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Seeds 574
Smelt 386
Protein (g)
Seeds 29.8
Smelt 56.2
Carbs (g)
Seeds 14.7
Smelt 0
Fat (g)
Seeds 49.0
Smelt 17.9
Fiber (g)
Seeds 6.50
Smelt 0
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 29.8g per 100g.
Which has fewer calories?
Smelt, dried (Alaska Native) — 386 vs 574 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 | Seeds | Smelt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 574 kcal | 386 kcal | +49% |
| Macronutrients | |||
| Water | 2.03 g | 16.9 g | -88% |
| Protein | 29.8 g | 56.2 g | -47% |
| Total lipid (fat) | 49.0 g | 17.9 g | +174% |
| Carbohydrate, by difference | 14.7 g | 0 g | |
| Fiber, total dietary | 6.50 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.54 g | 3.59 g | +138% |
| Fatty acids, total monounsaturated | 15.7 g | 6.86 g | +129% |
| Fatty acids, total trans | 0.042 g | — | |
| Cholesterol | 0 mg | 249 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.80 mg | — | |
| Thiamin (Vitamin B1) | 0.070 mg | 0.073 mg | -4% |
| Riboflavin (Vitamin B2) | 0.150 mg | 0.262 mg | -43% |
| Niacin (Vitamin B3) | 4.43 mg | 5.97 mg | -26% |
| Pantothenic acid (Vitamin B5) | 0.570 mg | 2.29 mg | -75% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.176 mg | -43% |
| Biotin (Vitamin B7) | 57.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 63.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 19.1 ug | -100% |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 5.00 ug | 0 ug | |
| Carotene, alpha | 1.00 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.560 mg | 4.51 mg | -88% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 1.60 ug | -100% |
| Minerals | |||
| Calcium, Ca | 52.0 mg | 1600 mg | -97% |
| Iron, Fe | 8.07 mg | 5.40 mg | +49% |
| Magnesium, Mg | 550 mg | 89.0 mg | +518% |
| Phosphorus, P | 1174 mg | 1400 mg | -16% |
| Potassium, K | 788 mg | 1000 mg | -21% |
| Sodium, Na | 256 mg | 420 mg | -39% |
| Zinc, Zn | 7.64 mg | 6.70 mg | +14% |
| Copper, Cu | 1.27 mg | 0.148 mg | +761% |
| Manganese, Mn | 4.49 mg | 0.720 mg | +524% |
| Selenium, Se | 9.40 ug | 194 ug | -95% |
| Other Nutrients | |||
| Energy | 2401 kj | 1614 kj | +49% |
| Ash | 4.37 g | 8.25 g | -47% |
| Total Sugars | 1.29 g | 0 g | |
| Sucrose | 1.14 g | 0 g | |
| Glucose | 0.070 g | 0 g | |
| Fructose | 0.070 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0.740 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 57.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 57.0 ug | — | |
| Betaine | 1.50 mg | 15.0 mg | -90% |
| 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 | 8.00 IU | 463 IU | -98% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 30.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.090 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 12.7 mg | 0.080 mg | +15812% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.280 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) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 4.50 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) | 0.007 g | — | |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0.010 g | -40% |
| SFA 14:0 (Myristic acid) | 0.058 g | 0.760 g | -92% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.060 g | -87% |
| SFA 16:0 (Palmitic acid) | 5.19 g | 2.25 g | +131% |
| SFA 17:0 (Margaric acid) | 0.038 g | 0.190 g | -80% |
| SFA 18:0 (Stearic acid) | 2.91 g | 0.320 g | +810% |
| SFA 20:0 (Arachidic acid) | 0.216 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0.060 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.043 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) | 0.044 g | 2.06 g | -98% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.044 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.090 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 15.6 g | 3.65 g | +328% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 15.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.053 g | 0.780 g | -93% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0.250 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.010 g | 0 g | |
| Fatty acids, total polyunsaturated | 19.9 g | 2.88 g | +588% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 19.6 g | 0.190 g | +10211% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 19.6 g | — | |
| PUFA 18:2 CLAs | 0.005 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.111 g | 0.100 g | +11% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.111 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 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) | 0.012 g | 0.020 g | -40% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.123 g | 0.150 g | -18% |
| 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) | 0.005 g | 0.007 g | -29% |
| 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% |
| Fatty acids, total trans-monoenoic | 0.016 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.015 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.026 g | — | |
| Fatty acids, total trans-polyenoic | 0.026 g | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 3.00 mg | — | |
| Beta-sitosterol | 13.0 mg | — | |
| Tryptophan (EAA) | 0.569 g | 0.510 g | +12% |
| Threonine (EAA) | 0.985 g | 2.39 g | -59% |
| Isoleucine (EAA, BCAA) | 1.26 g | 2.15 g | -41% |
| Leucine (EAA, BCAA) | 2.39 g | 3.82 g | -37% |
| Lysine (EAA) | 1.22 g | 3.69 g | -67% |
| Methionine (EAA) | 0.595 g | 1.24 g | -52% |
| Cystine (conditionally essential) | 0.327 g | 0.460 g | -29% |
| Phenylalanine (EAA) | 1.71 g | 2.01 g | -15% |
| Tyrosine (conditionally essential) | 1.08 g | 1.57 g | -31% |
| Valine (EAA, BCAA) | 1.56 g | 2.66 g | -41% |
| Arginine (conditionally essential) | 5.28 g | 3.10 g | +70% |
| Histidine (EAA) | 0.770 g | 1.01 g | -24% |
| Alanine | 1.47 g | 3.52 g | -58% |
| Aspartic acid | 2.92 g | 4.81 g | -39% |
| Glutamic acid | 6.11 g | 6.66 g | -8% |
| Glycine (conditionally essential) | 1.82 g | 3.28 g | -45% |
| Proline (conditionally essential) | 1.30 g | 2.36 g | -45% |
| Serine | 1.65 g | 2.45 g | -33% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | 0.100 mg | +800% |
| Choline from phosphatidylcholine | 20.0 mg | 96.0 mg | -79% |
| Choline from phosphocholine | 2.30 mg | 3.50 mg | -34% |
| Choline from sphingomyelin | 0.700 mg | 25.0 mg | -97% |
| Free Choline | 40.0 mg | 170 mg | -76% |
| Total Choline | 63.0 mg | 300 mg | -79% |
| 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.
Seeds, pumpkin and squash seed kernels, roasted, with salt added nutrition facts Smelt, dried (Alaska Native) nutrition facts Compare other foods →
Dig deeper — biggest differences
Copper, Cu +761% in Seeds, pumpkin and squash seed kernels, roasted, with salt added Manganese, Mn +524% in Seeds, pumpkin and squash seed kernels, roasted, with salt added Magnesium, Mg +518% in Seeds, pumpkin and squash seed kernels, roasted, with salt added Vitamin B-12 — Cobalamin -100% in Seeds, pumpkin and squash seed kernels, roasted, with salt added
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.