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Anchovy vs. Shad — In-Depth Nutrition Comparison

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What are the main differences between Anchovy and Shad?

  • Anchovy is richer in Iron, Vitamin B3, Vitamin B12, Copper, and Zinc, yet Shad is richer in Phosphorus, Vitamin B6, Selenium, and Vitamin B1.
  • Anchovy's daily need coverage for Iron is 25% higher.
  • Anchovy has 4 times more Vitamin B12 than Shad. Anchovy has 0.62µg of Vitamin B12, while Shad has 0.14µg.
  • Anchovy contains less Cholesterol.

We used Fish, anchovy, european, raw and Fish, shad, american, cooked, dry heat types in this comparison.

Infographic

Anchovy vs Shad 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.
:
4
Shad
Contains more Calcium +145%
Contains more Iron +162.1%
Contains more Zinc +266%
Contains more Copper +157.3%
Contains more Manganese +29.6%
Contains more Phosphorus +100.6%
Contains more Potassium +28.5%
Contains less Sodium -37.5%
Contains more Selenium +28.2%
Equal in Magnesium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 122% 29% 75% 34% 14% 47% 70% 9.1% 199%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 27% 150% 43% 8.5% 13% 27% 7% 255%
Contains more Calcium +145%
Contains more Iron +162.1%
Contains more Zinc +266%
Contains more Copper +157.3%
Contains more Manganese +29.6%
Contains more Phosphorus +100.6%
Contains more Potassium +28.5%
Contains less Sodium -37.5%
Contains more Selenium +28.2%
Equal in Magnesium - 38

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.
:
6
Shad
Contains more Vitamin B3 +30.2%
Contains more Vitamin B12 +342.9%
Contains more Vitamin A +140%
Contains more Vitamin B1 +232.7%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +223.1%
Contains more Folate +88.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 11% 0% 0% 14% 59% 263% 39% 33% 6.8% 78% 0% 0.25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7.2% 0% 0% 0% 46% 71% 202% 52% 107% 13% 18% 0% 0%
Contains more Vitamin B3 +30.2%
Contains more Vitamin B12 +342.9%
Contains more Vitamin A +140%
Contains more Vitamin B1 +232.7%
Contains more Vitamin B2 +20.3%
Contains more Vitamin B5 +34.1%
Contains more Vitamin B6 +223.1%
Contains more Folate +88.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Shad
Contains more Water +23.9%
Contains more Fats +264.7%
Equal in Protein - 21.71
Equal in Other - 1.42
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more Water +23.9%
Contains more Fats +264.7%
Equal in Protein - 21.71
Equal in Other - 1.42

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Anchovy Shad Opinion
Protein 20.35g 21.71g Shad
Fats 4.84g 17.65g Shad
Calories 131kcal 252kcal Shad
Calcium 147mg 60mg Anchovy
Iron 3.25mg 1.24mg Anchovy
Magnesium 41mg 38mg Anchovy
Phosphorus 174mg 349mg Shad
Potassium 383mg 492mg Shad
Sodium 104mg 65mg Shad
Zinc 1.72mg 0.47mg Anchovy
Copper 0.211mg 0.082mg Anchovy
Manganese 0.07mg 0.054mg Anchovy
Selenium 36.5µg 46.8µg Shad
Vitamin A 50IU 120IU Shad
Vitamin A RAE 15µg 36µg Shad
Vitamin E 0.57mg Anchovy
Vitamin B1 0.055mg 0.183mg Shad
Vitamin B2 0.256mg 0.308mg Shad
Vitamin B3 14.024mg 10.769mg Anchovy
Vitamin B5 0.645mg 0.865mg Shad
Vitamin B6 0.143mg 0.462mg Shad
Folate 9µg 17µg Shad
Vitamin B12 0.62µg 0.14µg Anchovy
Vitamin K 0.1µg Anchovy
Tryptophan 0.228mg 0.243mg Shad
Threonine 0.892mg 0.952mg Shad
Isoleucine 0.938mg 1mg Shad
Leucine 1.654mg 1.764mg Shad
Lysine 1.869mg 1.993mg Shad
Methionine 0.602mg 0.642mg Shad
Phenylalanine 0.794mg 0.847mg Shad
Valine 1.048mg 1.118mg Shad
Histidine 0.599mg 0.639mg Shad
Cholesterol 60mg 96mg Anchovy
Saturated Fat 1.282g Shad
Omega-3 - DHA 0.911g Anchovy
Omega-3 - EPA 0.538g Anchovy
Omega-3 - DPA 0.029g Anchovy
Monounsaturated Fat 1.182g Anchovy
Polyunsaturated fat 1.637g Anchovy

Which food is preferable for your diet?

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

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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
39%
Anchovy
40%
Shad
Minerals Daily Need Coverage Score
64%
Anchovy
60%
Shad

Comparison summary

Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 1.282g)
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 36mg)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals
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 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. Anchovy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/nutrients
  2. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.