Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Sablefish
  5. Compare
  6. Sablefish vs. Shad raw

Sablefish vs. Shad raw — In-Depth Nutrition Comparison

Compare

Important differences between Sablefish and Shad raw

  • Sablefish has more Vitamin B12, Selenium, Magnesium, Iron, and Vitamin A RAE, however, Shad raw has more Vitamin B3, Vitamin B2, and Phosphorus.
  • Sablefish's daily need coverage for Vitamin B12 is 54% more.
  • Sablefish has 3 times more Vitamin A RAE than Shad raw. Sablefish has 102µg of Vitamin A RAE, while Shad raw has 32µg.
  • Shad raw is lower in Saturated Fat.

The food varieties used in the comparison are Fish, sablefish, cooked, dry heat and Fish, shad, american, raw.

Infographic

Sablefish vs Shad raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sablefish
Sablefish
5
:
5
Shad raw
Shad raw
Contains more Iron +69.1%
Contains more Magnesium +136.7%
Contains more Potassium +19.5%
Contains more Zinc +10.8%
Contains more Selenium +28.2%
Contains more Phosphorus +26.5%
Contains less Sodium -29.2%
Contains more Copper +128.6%
Contains more Manganese +121.1%
Equal in Calcium - 47
Equal in Zinc - 0.37
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Shad raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 37% 22% 117% 34% 7% 11% 22% 6% 200%
Contains more Iron +69.1%
Contains more Magnesium +136.7%
Contains more Potassium +19.5%
Contains more Zinc +10.8%
Contains more Selenium +28.2%
Contains more Phosphorus +26.5%
Contains less Sodium -29.2%
Contains more Copper +128.6%
Contains more Manganese +121.1%
Equal in Calcium - 47
Equal in Zinc - 0.37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sablefish
Sablefish
4
:
7
Shad raw
Shad raw
Contains more Vitamin A +218.9%
Contains more Vitamin B5 +15.3%
Contains more Folate +13.3%
Contains more Vitamin B12 +860%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +108.7%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +15.6%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Shad raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 25% 144% 0% 38% 56% 158% 45% 93% 12% 19% 1%
Contains more Vitamin A +218.9%
Contains more Vitamin B5 +15.3%
Contains more Folate +13.3%
Contains more Vitamin B12 +860%
Contains more Vitamin B1 +23%
Contains more Vitamin B2 +108.7%
Contains more Vitamin B3 +63.8%
Contains more Vitamin B6 +15.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
2
:
2
Shad raw
Shad raw
Contains more Fats +42.5%
Contains more Other +226.5%
Equal in Protein - 16.93
Equal in Water - 68.19
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Shad raw
17% 14% 68%
Protein: 16.93 g
Fats: 13.77 g
Carbs: 0 g
Water: 68.19 g
Other: 1.11 g
Contains more Fats +42.5%
Contains more Other +226.5%
Equal in Protein - 16.93
Equal in Water - 68.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
1
:
2
Shad raw
Shad raw
Contains more Monounsaturated Fat +80.4%
Contains less Saturated Fat -23.7%
Contains more Polyunsaturated fat +24.8%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Shad raw
26% 47% 27%
Saturated Fat: 3.126 g
Monounsaturated Fat: 5.724 g
Polyunsaturated fat: 3.268 g
Contains more Monounsaturated Fat +80.4%
Contains less Saturated Fat -23.7%
Contains more Polyunsaturated fat +24.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sablefish Shad raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sablefish Shad raw Opinion
Protein 17.19g 16.93g Sablefish
Fats 19.62g 13.77g Sablefish
Calories 250kcal 197kcal Sablefish
Calcium 45mg 47mg Shad raw
Iron 1.64mg 0.97mg Sablefish
Magnesium 71mg 30mg Sablefish
Phosphorus 215mg 272mg Shad raw
Potassium 459mg 384mg Sablefish
Sodium 72mg 51mg Shad raw
Zinc 0.41mg 0.37mg Sablefish
Copper 0.028mg 0.064mg Shad raw
Manganese 0.019mg 0.042mg Shad raw
Selenium 46.8µg 36.5µg Sablefish
Vitamin A 338IU 106IU Sablefish
Vitamin A RAE 102µg 32µg Sablefish
Vitamin E 1.22mg Shad raw
Vitamin D 190IU Shad raw
Vitamin D 4.8µg Shad raw
Vitamin B1 0.122mg 0.15mg Shad raw
Vitamin B2 0.115mg 0.24mg Shad raw
Vitamin B3 5.128mg 8.4mg Shad raw
Vitamin B5 0.865mg 0.75mg Sablefish
Vitamin B6 0.346mg 0.4mg Shad raw
Folate 17µg 15µg Sablefish
Vitamin B12 1.44µg 0.15µg Sablefish
Vitamin K 0.1µg Shad raw
Tryptophan 0.193mg 0.19mg Sablefish
Threonine 0.754mg 0.742mg Sablefish
Isoleucine 0.792mg 0.78mg Sablefish
Leucine 1.397mg 1.376mg Sablefish
Lysine 1.579mg 1.555mg Sablefish
Methionine 0.509mg 0.501mg Sablefish
Phenylalanine 0.671mg 0.661mg Sablefish
Valine 0.886mg 0.872mg Sablefish
Histidine 0.506mg 0.498mg Sablefish
Cholesterol 63mg 75mg Sablefish
Saturated Fat 4.099g 3.126g Shad raw
Omega-3 - DHA 0.92g 1.321g Shad raw
Omega-3 - EPA 0.867g 1.086g Shad raw
Omega-3 - DPA 0.216g 0.084g Sablefish
Monounsaturated Fat 10.328g 5.724g Sablefish
Polyunsaturated fat 2.618g 3.268g Shad raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish Shad raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Sablefish
49%
Shad raw
Minerals Daily Need Coverage Score
55%
Sablefish
47%
Shad raw

Comparison summary

Which food contains less Sodium?
Shad raw
Shad raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Shad raw
Shad raw is lower in Saturated Fat (difference - 0.973g)
Which food is lower in Sugar?
Sablefish
Sablefish is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Shad raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173696/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.