Smelt vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Smelt, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Smelt 386
Egg 357
Protein (g)
Smelt 56.2
Egg 84.1
Carbs (g)
Smelt 0
Egg 4.51
Fat (g)
Smelt 17.9
Egg 0.320
Fiber (g)
Smelt 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 56.2g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 vs 386 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 | Smelt | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 386 kcal | 357 kcal | +8% |
| Macronutrients | |||
| Water | 16.9 g | 5.48 g | +209% |
| Protein | 56.2 g | 84.1 g | -33% |
| Total lipid (fat) | 17.9 g | 0.320 g | +5494% |
| Carbohydrate, by difference | 0 g | 4.51 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.59 g | 0.118 g | +2942% |
| Fatty acids, total monounsaturated | 6.86 g | 0.125 g | +5388% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 249 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.073 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.262 mg | 3.71 mg | -93% |
| Niacin (Vitamin B3) | 5.97 mg | 0.773 mg | +672% |
| Pantothenic acid (Vitamin B5) | 2.29 mg | 0.670 mg | +242% |
| Vitamin B-6 — Pyridoxine | 0.176 mg | 0.032 mg | +450% |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 10.7 mg | |
| Vitamin B-12 — Cobalamin | 19.1 ug | 0.200 ug | +9450% |
| Vitamin A, RAE | 139 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 4.51 mg | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.60 ug | — | |
| Minerals | |||
| Calcium, Ca | 1600 mg | 101 mg | +1484% |
| Iron, Fe | 5.40 mg | 0.180 mg | +2900% |
| Magnesium, Mg | 89.0 mg | 82.0 mg | +9% |
| Phosphorus, P | 1400 mg | 104 mg | +1246% |
| Potassium, K | 1000 mg | 884 mg | +13% |
| Sodium, Na | 420 mg | 1299 mg | -68% |
| Zinc, Zn | 6.70 mg | 0.130 mg | +5054% |
| Copper, Cu | 0.148 mg | 0.128 mg | +16% |
| Manganese, Mn | 0.720 mg | 0 mg | |
| Selenium, Se | 194 ug | 192 ug | +1% |
| Other Nutrients | |||
| Energy | 1614 kj | 1495 kj | +8% |
| Ash | 8.25 g | 5.61 g | +47% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | 0 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 | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | 15.0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 139 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 463 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 20.0 ug | -100% |
| Vitamin E, added | 0 mg | 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 D (D2 + D3 — total) | — | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | 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 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.010 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.760 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.060 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.25 g | 0.082 g | +2644% |
| SFA 17:0 (Margaric acid) | 0.190 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.320 g | 0.036 g | +789% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.030 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 2.06 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.090 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.65 g | 0.125 g | +2820% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.780 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.250 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.88 g | 0.045 g | +6309% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.190 g | 0.045 g | +322% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.100 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.130 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.007 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.150 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.910 g | 0 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 | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.22 g | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.510 g | 1.43 g | -64% |
| Threonine (EAA) | 2.39 g | 3.63 g | -34% |
| Isoleucine (EAA, BCAA) | 2.15 g | 4.41 g | -51% |
| Leucine (EAA, BCAA) | 3.82 g | 7.36 g | -48% |
| Lysine (EAA) | 3.69 g | 5.90 g | -37% |
| Methionine (EAA) | 1.24 g | 2.99 g | -59% |
| Cystine (conditionally essential) | 0.460 g | 2.21 g | -79% |
| Phenylalanine (EAA) | 2.01 g | 5.13 g | -61% |
| Tyrosine (conditionally essential) | 1.57 g | 3.41 g | -54% |
| Valine (EAA, BCAA) | 2.66 g | 5.72 g | -54% |
| Arginine (conditionally essential) | 3.10 g | 4.89 g | -37% |
| Histidine (EAA) | 1.01 g | 2.05 g | -51% |
| Alanine | 3.52 g | 5.13 g | -31% |
| Aspartic acid | 4.81 g | 9.14 g | -47% |
| Glutamic acid | 6.66 g | 11.7 g | -43% |
| Glycine (conditionally essential) | 3.28 g | 3.05 g | +8% |
| Proline (conditionally essential) | 2.36 g | 3.24 g | -27% |
| Serine | 2.45 g | 6.16 g | -60% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 0.100 mg | — | |
| Choline from phosphatidylcholine | 96.0 mg | — | |
| Choline from phosphocholine | 3.50 mg | — | |
| Choline from sphingomyelin | 25.0 mg | — | |
| Free Choline | 170 mg | — | |
| Total Choline | 300 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 216 mcg | 34.0 mcg | +535% |
* 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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