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Atlantic Mackerel vs. Shad — In-Depth Nutrition Comparison

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Differences between Atlantic Mackerel and Shad

  • Atlantic Mackerel has more Vitamin B12, and Magnesium, while Shad has more Phosphorus, Vitamin B3, and Potassium.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 357% higher.
  • Shad contains 2 times less Magnesium than Atlantic Mackerel. Atlantic Mackerel contains 76mg of Magnesium, while Shad contains 38mg.
  • The amount of Cholesterol in Atlantic Mackerel is lower.

The food types used in this comparison are Fish, mackerel, Atlantic, raw and Fish, shad, american, cooked, dry heat.

Infographic

Atlantic Mackerel 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.
Contains more Iron +31.5%
Contains more Magnesium +100%
Contains more Zinc +34%
Contains more Calcium +400%
Contains more Phosphorus +60.8%
Contains more Potassium +56.7%
Contains less Sodium -27.8%
Contains more Copper +12.3%
Contains more Manganese +260%
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 61% 54% 93% 28% 12% 17% 24% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 27% 150% 43% 8.5% 13% 27% 7% 255%
Contains more Iron +31.5%
Contains more Magnesium +100%
Contains more Zinc +34%
Contains more Calcium +400%
Contains more Phosphorus +60.8%
Contains more Potassium +56.7%
Contains less Sodium -27.8%
Contains more Copper +12.3%
Contains more Manganese +260%
Equal in Selenium - 46.8

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.
:
5
Shad
Contains more Vitamin A +39.2%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +6121.4%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +15.8%
Contains more Folate +1600%
Equal in Vitamin B1 - 0.183
Equal in Vitamin B2 - 0.308
Equal in Vitamin B5 - 0.865
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 30% 483% 1.3% 44% 72% 170% 51% 92% 0.75% 1089% 35% 13%
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 A +39.2%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +6121.4%
Contains more Vitamin B3 +18.6%
Contains more Vitamin B6 +15.8%
Contains more Folate +1600%
Equal in Vitamin B1 - 0.183
Equal in Vitamin B2 - 0.308
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +178.9%
Contains more Protein +16.7%
Contains more Fats +27.1%
Equal in Water - 59.22
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 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 Other +178.9%
Contains more Protein +16.7%
Contains more Fats +27.1%
Equal in Water - 59.22

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Shad Opinion
Protein 18.6g 21.71g Shad
Fats 13.89g 17.65g Shad
Calories 205kcal 252kcal Shad
Calcium 12mg 60mg Shad
Iron 1.63mg 1.24mg Atlantic Mackerel
Magnesium 76mg 38mg Atlantic Mackerel
Phosphorus 217mg 349mg Shad
Potassium 314mg 492mg Shad
Sodium 90mg 65mg Shad
Zinc 0.63mg 0.47mg Atlantic Mackerel
Copper 0.073mg 0.082mg Shad
Manganese 0.015mg 0.054mg Shad
Selenium 44.1µg 46.8µg Shad
Vitamin A 167IU 120IU Atlantic Mackerel
Vitamin A RAE 50µg 36µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.183mg Shad
Vitamin B2 0.312mg 0.308mg Atlantic Mackerel
Vitamin B3 9.08mg 10.769mg Shad
Vitamin B5 0.856mg 0.865mg Shad
Vitamin B6 0.399mg 0.462mg Shad
Folate 1µg 17µg Shad
Vitamin B12 8.71µg 0.14µg Atlantic Mackerel
Choline 65mg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.243mg Shad
Threonine 0.815mg 0.952mg Shad
Isoleucine 0.857mg 1mg Shad
Leucine 1.512mg 1.764mg Shad
Lysine 1.708mg 1.993mg Shad
Methionine 0.551mg 0.642mg Shad
Phenylalanine 0.726mg 0.847mg Shad
Valine 0.958mg 1.118mg Shad
Histidine 0.548mg 0.639mg Shad
Cholesterol 70mg 96mg Atlantic Mackerel
Saturated Fat 3.257g Shad
Omega-3 - DHA 1.401g Atlantic Mackerel
Omega-3 - EPA 0.898g Atlantic Mackerel
Omega-3 - DPA 0.212g Atlantic Mackerel
Monounsaturated Fat 5.456g Atlantic Mackerel
Polyunsaturated fat 3.35g Atlantic Mackerel

Which food is preferable for your diet?

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

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
161%
Atlantic Mackerel
40%
Shad
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
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 - 25mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 3.257g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $7)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 26mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.