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Chinook salmon vs. Shad — In-Depth Nutrition Comparison

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A recap on the differences between chinook salmon and shad

  • Chinook salmon has more vitamin B12, magnesium, and vitamin A; however, shad is higher in vitamin B2 and vitamin B1.
  • Chinook salmon covers your daily vitamin B12 needs 114% more than shad.
  • Shad contains 4 times less vitamin A than chinook salmon. Chinook salmon contains 496IU of vitamin A, while shad contains 120IU.

Food varieties used in this article are Fish, salmon, chinook, cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Chinook salmon vs Shad infographic
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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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Shad
4
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 MagnesiumMagnesium +221.1%
Contains more ZincZinc +19.1%
Contains more CalciumCalcium +114.3%
Contains more IronIron +36.3%
Contains more CopperCopper +54.7%
Contains more ManganeseManganese +184.2%
~equal in Potassium ~492mg
~equal in Phosphorus ~349mg
~equal in Sodium ~65mg
~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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Shad
2
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +313.9%
Contains more Vitamin B12Vitamin B12 +1950%
Contains more FolateFolate +105.9%
Contains more Vitamin B1Vitamin B1 +315.9%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~10.769mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.462mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Shad DV% diff.
Vitamin B12 2.87µg 0.14µg 114%
Magnesium 122mg 38mg 20%
Polyunsaturated fat 2.662g 18%
Saturated fat 3.214g 15%
Monounsaturated fat 5.742g 14%
Vitamin A 149µg 36µg 13%
Vitamin B2 0.154mg 0.308mg 12%
Vitamin B1 0.044mg 0.183mg 12%
Protein 25.72g 21.71g 8%
Fats 13.38g 17.65g 7%
Vitamin B3 10.045mg 10.769mg 5%
Vitamin C 4.1mg 0mg 5%
Folate 35µg 17µg 5%
Iron 0.91mg 1.24mg 4%
Cholesterol 85mg 96mg 4%
Phosphorus 371mg 349mg 3%
Calcium 28mg 60mg 3%
Copper 0.053mg 0.082mg 3%
Manganese 0.019mg 0.054mg 2%
Calories 231kcal 252kcal 1%
Zinc 0.56mg 0.47mg 1%
Potassium 505mg 492mg 0%
Sodium 60mg 65mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.865mg 0.865mg 0%
Vitamin B6 0.462mg 0.462mg 0%
Tryptophan 0.288mg 0.243mg 0%
Threonine 1.127mg 0.952mg 0%
Isoleucine 1.185mg 1mg 0%
Leucine 2.09mg 1.764mg 0%
Lysine 2.362mg 1.993mg 0%
Methionine 0.761mg 0.642mg 0%
Phenylalanine 1.004mg 0.847mg 0%
Valine 1.325mg 1.118mg 0%
Histidine 0.757mg 0.639mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Shad
2
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 +18.5%
Contains more FatsFats +31.9%
~equal in Carbs ~0g
~equal in Water ~59.22g
~equal in Other ~1.42g

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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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.