Whale vs Smelt
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Smelt, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Whale 327
Smelt 386
Protein (g)
Whale 69.9
Smelt 56.2
Carbs (g)
Whale 0
Smelt 0
Fat (g)
Whale 5.34
Smelt 17.9
Fiber (g)
Whale 0
Smelt 0
Quick answers
Which has more protein?
Whale, beluga, meat, dried (Alaska Native) — 69.9g vs 56.2g per 100g.
Which has fewer calories?
Whale, beluga, meat, dried (Alaska Native) — 327 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 | Whale | Smelt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 327 kcal | 386 kcal | -15% |
| Macronutrients | |||
| Water | 22.4 g | 16.9 g | +32% |
| Protein | 69.9 g | 56.2 g | +24% |
| Total lipid (fat) | 5.34 g | 17.9 g | -70% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.20 g | 3.59 g | -66% |
| Fatty acids, total monounsaturated | 3.35 g | 6.86 g | -51% |
| Cholesterol | 122 mg | 249 mg | -51% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.039 mg | 0.073 mg | -47% |
| Riboflavin (Vitamin B2) | 0.519 mg | 0.262 mg | +98% |
| Niacin (Vitamin B3) | 15.2 mg | 5.97 mg | +155% |
| Pantothenic acid (Vitamin B5) | 1.68 mg | 2.29 mg | -27% |
| Vitamin B-6 — Pyridoxine | 0.131 mg | 0.176 mg | -26% |
| Biotin (Vitamin B7) | 10.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 132 mg | — | |
| Vitamin B-12 — Cobalamin | 7.31 ug | 19.1 ug | -62% |
| Vitamin A, RAE | 0 ug | 139 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.270 mg | 4.51 mg | -94% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.60 ug | |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 1600 mg | -99% |
| Iron, Fe | 72.3 mg | 5.40 mg | +1240% |
| Magnesium, Mg | 63.0 mg | 89.0 mg | -29% |
| Phosphorus, P | 549 mg | 1400 mg | -61% |
| Potassium, K | 800 mg | 1000 mg | -20% |
| Sodium, Na | 220 mg | 420 mg | -48% |
| Zinc, Zn | 7.80 mg | 6.70 mg | +16% |
| Copper, Cu | 0.320 mg | 0.148 mg | +116% |
| Manganese, Mn | 0.130 mg | 0.720 mg | -82% |
| Selenium, Se | 103 ug | 194 ug | -47% |
| Other Nutrients | |||
| Energy | 1370 kj | 1614 kj | -15% |
| Ash | 2.69 g | 8.25 g | -67% |
| 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 | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | — | |
| Betaine | 23.8 mg | 15.0 mg | +59% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | — | 139 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 463 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0.080 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 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 K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 1.30 ug | 0 ug | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.007 g | 0.010 g | -30% |
| SFA 14:0 (Myristic acid) | 0.246 g | 0.760 g | -68% |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | 0.060 g | -55% |
| SFA 16:0 (Palmitic acid) | 0.698 g | 2.25 g | -69% |
| SFA 17:0 (Margaric acid) | 0.027 g | 0.190 g | -86% |
| SFA 18:0 (Stearic acid) | 0.200 g | 0.320 g | -37% |
| 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) | 0.033 g | 0.030 g | +10% |
| MUFA 15:1 (Pentadecenoic acid) | 0.013 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.09 g | 2.06 g | -47% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.090 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.33 g | 3.65 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.638 g | 0.780 g | -18% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.239 g | 0.250 g | -4% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.319 g | 2.88 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.047 g | 0.190 g | -75% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.027 g | 0.100 g | -73% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.013 g | 0.130 g | -90% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.013 g | 0.020 g | -35% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.007 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.033 g | 0.150 g | -78% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.060 g | 0.910 g | -93% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | 0.010 g | -100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | 0.007 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.040 g | 0.140 g | -71% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.086 g | 1.22 g | -93% |
| Phytosterols | 0 mg | — | |
| Tryptophan (EAA) | 0.797 g | 0.510 g | +56% |
| Threonine (EAA) | 2.73 g | 2.39 g | +14% |
| Isoleucine (EAA, BCAA) | 2.68 g | 2.15 g | +25% |
| Leucine (EAA, BCAA) | 5.78 g | 3.82 g | +51% |
| Lysine (EAA) | 6.31 g | 3.69 g | +71% |
| Methionine (EAA) | 1.35 g | 1.24 g | +9% |
| Cystine (conditionally essential) | 0.419 g | 0.460 g | -9% |
| Phenylalanine (EAA) | 2.95 g | 2.01 g | +47% |
| Tyrosine (conditionally essential) | 1.89 g | 1.57 g | +20% |
| Valine (EAA, BCAA) | 2.81 g | 2.66 g | +6% |
| Arginine (conditionally essential) | 3.84 g | 3.10 g | +24% |
| Histidine (EAA) | 3.00 g | 1.01 g | +197% |
| Alanine | 4.27 g | 3.52 g | +21% |
| Aspartic acid | 5.84 g | 4.81 g | +21% |
| Glutamic acid | 9.60 g | 6.66 g | +44% |
| Glycine (conditionally essential) | 4.08 g | 3.28 g | +24% |
| Proline (conditionally essential) | 3.48 g | 2.36 g | +48% |
| Serine | 2.42 g | 2.45 g | -1% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 48.0 mg | 0.100 mg | +47900% |
| Choline from phosphatidylcholine | 17.0 mg | 96.0 mg | -82% |
| Choline from phosphocholine | 5.60 mg | 3.50 mg | +60% |
| Choline from sphingomyelin | 20.0 mg | 25.0 mg | -20% |
| Free Choline | 42.0 mg | 170 mg | -75% |
| Total Choline | 130 mg | 300 mg | -57% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.