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Bluefish vs. Shad — In-Depth Nutrition Comparison

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The main differences between bluefish and shad

  • Bluefish is richer in vitamin B12, vitamin A, and zinc, yet shad is richer in vitamin B3, vitamin B2, vitamin B1, phosphorus, iron, and calcium.
  • Daily need coverage for vitamin B12 for bluefish is 253% higher.
  • Bluefish contains 4 times more vitamin A than shad. Bluefish contains 138µg of vitamin A, while shad contains 36µg.
  • Bluefish contains less cholesterol.

Food types used in this article are Fish, bluefish, cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Bluefish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
Shad
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
Contains more ZincZinc +121.3%
Contains more CalciumCalcium +566.7%
Contains more IronIron +100%
Contains more CopperCopper +20.6%
Contains more PhosphorusPhosphorus +19.9%
Contains less SodiumSodium -15.6%
Contains more ManganeseManganese +100%
~equal in Magnesium ~38mg
~equal in Potassium ~492mg
~equal in Selenium ~46.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 46% 0% 0% 17% 22% 136% 57% 107% 778% 0% 1.5% 0%
Shad
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 46% 71% 202% 52% 107% 18% 0% 13% 0%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B12Vitamin B12 +4342.9%
Contains more Vitamin B1Vitamin B1 +173.1%
Contains more Vitamin B2Vitamin B2 +217.5%
Contains more Vitamin B3Vitamin B3 +48.6%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.462mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 g
Shad
1
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more ProteinProtein +18.3%
Contains more OtherOther +338.7%
Contains more FatsFats +224.4%
~equal in Carbs ~0g
~equal in Water ~59.22g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bluefish Shad DV% diff.
Vitamin B12 6.22µg 0.14µg 253%
Vitamin B3 7.247mg 10.769mg 22%
Fats 5.44g 17.65g 19%
Vitamin B2 0.097mg 0.308mg 16%
Vitamin A 138µg 36µg 11%
Vitamin B1 0.067mg 0.183mg 10%
Polyunsaturated fat 1.358g 9%
Iron 0.62mg 1.24mg 8%
Protein 25.69g 21.71g 8%
Phosphorus 291mg 349mg 8%
Cholesterol 76mg 96mg 7%
Monounsaturated fat 2.297g 6%
Calories 159kcal 252kcal 5%
Calcium 9mg 60mg 5%
Zinc 1.04mg 0.47mg 5%
Saturated fat 1.172g 5%
Folate 2µg 17µg 4%
Vitamin B5 0.955mg 0.865mg 2%
Copper 0.068mg 0.082mg 2%
Manganese 0.027mg 0.054mg 1%
Sodium 77mg 65mg 1%
Magnesium 42mg 38mg 1%
Potassium 477mg 492mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B6 0.464mg 0.462mg 0%
Tryptophan 0.288mg 0.243mg 0%
Threonine 1.126mg 0.952mg 0%
Isoleucine 1.184mg 1mg 0%
Leucine 2.088mg 1.764mg 0%
Lysine 2.36mg 1.993mg 0%
Methionine 0.76mg 0.642mg 0%
Phenylalanine 1.003mg 0.847mg 0%
Valine 1.324mg 1.118mg 0%
Histidine 0.756mg 0.639mg 0%
Omega-3 - EPA 0.323g N/A
Omega-3 - DHA 0.665g N/A
Omega-3 - DPA 0.079g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bluefish Shad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
90%
Bluefish
40%
Shad
Minerals Daily Need Coverage Score
54%
Bluefish
60%
Shad

Comparison summary

Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Shad
Shad is lower in Saturated fat (difference - 1.172g)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is lower in Cholesterol?
Bluefish
Bluefish is lower in Cholesterol (difference - 20mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.