Smelt vs Eggs

Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods

Calories (kcal)

Smelt 386
Eggs 334

Protein (g)

Smelt 56.2
Eggs 16.2

Carbs (g)

Smelt 0
Eggs 1.02

Fat (g)

Smelt 17.9
Eggs 28.8

Fiber (g)

Smelt 0
Eggs —

Quick answers

Which has more protein?

Smelt, dried (Alaska Native) — 56.2g vs 16.2g per 100g.

Which has fewer calories?

Eggs, Grade A, Large, egg yolk — 334 vs 386 kcal per 100g.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Smelt Eggs
Energy
Energy 386 kcal 334 kcal
Macronutrients
Water 16.9 g 52.1 g
Protein 56.2 g 16.2 g
Total lipid (fat) 17.9 g 28.8 g
Carbohydrate, by difference 0 g 1.02 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) 0.073 mg —
Riboflavin (Vitamin B2) 0.262 mg 0.467 mg
Niacin (Vitamin B3) 5.97 mg —
Pantothenic acid (Vitamin B5) 2.29 mg —
Vitamin B-6 — Pyridoxine 0.176 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) 4.51 mg 5.64 mg
Vitamin K2 — Menaquinone-4 (MK-4) 1.60 ug —
Minerals
Calcium, Ca 1600 mg —
Iron, Fe 5.40 mg —
Magnesium, Mg 89.0 mg —
Phosphorus, P 1400 mg —
Potassium, K 1000 mg —
Sodium, Na 420 mg —
Zinc, Zn 6.70 mg —
Copper, Cu 0.148 mg —
Manganese, Mn 0.720 mg —
Selenium, Se 194 ug 55.8 ug
Other Nutrients
Energy (Atwater General Factors) — 328 kcal
Energy (Atwater Specific Factors) — 334 kcal
Energy 1614 kj 1400 kj
Nitrogen — 2.59 g
Ash 8.25 g 1.89 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 —
Biotin — 45.9 ug
Betaine 15.0 mg 0.900 mg
Vitamin B-12, added 0 ug —
Retinol 139 ug —
cis-beta-Carotene — 0 ug
trans-beta-Carotene — 0 ug
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 463 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug 2.00 ug
cis-Lycopene — 0 ug
trans-Lycopene — 2.00 ug
Lycopene 0 ug —
cis-Lutein/Zeaxanthin — 121 ug
Alpha-carotene (Provitamin A) — 612 ug
Zeaxanthin — 546 ug
Vitamin E, added 0 mg —
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0 mg 1.02 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0.080 mg 0.220 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 0.300 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0.140 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0.010 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 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) 0.510 g 0.174 g
Threonine (EAA) 2.39 g 0.789 g
Isoleucine (EAA, BCAA) 2.15 g 0.766 g
Leucine (EAA, BCAA) 3.82 g 1.35 g
Lysine (EAA) 3.69 g 1.20 g
Methionine (EAA) 1.24 g 0.398 g
Cystine (conditionally essential) 0.460 g —
Phenylalanine (EAA) 2.01 g 0.673 g
Tyrosine (conditionally essential) 1.57 g 0.684 g
Valine (EAA, BCAA) 2.66 g 0.846 g
Arginine (conditionally essential) 3.10 g 1.12 g
Histidine (EAA) 1.01 g 0.369 g
Alanine 3.52 g 0.769 g
Aspartic acid 4.81 g 1.50 g
Glutamic acid 6.66 g 1.99 g
Glycine (conditionally essential) 3.28 g 0.470 g
Proline (conditionally essential) 2.36 g 0.748 g
Serine 2.45 g 1.29 g
Hydroxyproline — 0 g
Cysteine — 0.425 g
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Daidzein — 0.020 mg
Genistein — 0.010 mg
Choline
Choline from glycerophoshocholine 0.100 mg 0.900 mg
Choline from phosphatidylcholine 96.0 mg 630 mg
Choline from phosphocholine 3.50 mg 1.00 mg
Choline from sphingomyelin 25.0 mg 45.0 mg
Free Choline 170 mg 1.30 mg
Total Choline 300 mg 680 mg
Iodine
Iodine mcg/100gB 216 mcg —

* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Smelt, dried (Alaska Native) nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →

Dig deeper — biggest differences

Selenium, Se +248% in Smelt, dried (Alaska Native) Protein +247% in Smelt, dried (Alaska Native) Riboflavin (Vitamin B2) -44% in Smelt, dried (Alaska Native) Vitamin E (alpha-tocopherol) -20% in Smelt, dried (Alaska Native)

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