Fish, sablefish, smoked vs. Shad raw — In-Depth Nutrition Comparison
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How are fish, sablefish, smoked and shad raw different?
- Fish, sablefish, smoked is higher in vitamin B12, selenium, magnesium, iron, and vitamin A; however, shad raw is richer in vitamin B3, vitamin B2, and phosphorus.
- Daily need coverage for vitamin B12 for fish, sablefish, smoked is 77% higher.
- Fish, sablefish, smoked contains 14 times more sodium than shad raw. While fish, sablefish, smoked contains 737mg of sodium, shad raw contains only 51mg.
Fish, sablefish, smoked and Fish, shad, american, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +146.7% |
| Contains more PotassiumPotassium | +22.7% |
| Contains more IronIron | +74.2% |
| Contains more ZincZinc | +16.2% |
| Contains more SeleniumSelenium | +37.5% |
| Contains more CopperCopper | +77.8% |
| Contains more PhosphorusPhosphorus | +22.5% |
| Contains less SodiumSodium | -93.1% |
| Contains more ManganeseManganese | +110% |
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.
| Contains more Vitamin AVitamin A | +281.3% |
| Contains more Vitamin B5Vitamin B5 | +32% |
| Contains more Vitamin B12Vitamin B12 | +1233.3% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +58.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.65 g
Fats:
20.14 g
Carbs:
0 g
Water:
60.14 g
Other:
2.07 g
Protein:
16.93 g
Fats:
13.77 g
Carbs:
0 g
Water:
68.19 g
Other:
1.11 g
| Contains more FatsFats | +46.3% |
| Contains more OtherOther | +86.5% |
| Contains more WaterWater | +13.4% |
~equal in
Protein
~16.93g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.213 g
Monounsaturated fat:
Mono. Fat
10.605 g
Polyunsaturated fat:
Poly. Fat
2.688 g
Saturated fat:
Sat. Fat
3.126 g
Monounsaturated fat:
Mono. Fat
5.724 g
Polyunsaturated fat:
Poly. Fat
3.268 g
| Contains more Mono. FatMonounsaturated fat | +85.3% |
| Contains less Sat. FatSaturated fat | -25.8% |
| Contains more Poly. FatPolyunsaturated fat | +21.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2µg | 0.15µg | 77% |
| Sodium | 737mg | 51mg | 30% |
| Selenium | 50.2µg | 36.5µg | 25% |
| Vitamin D | 4.8µg | 24% | |
| Vitamin D | 190IU | 24% | |
| Vitamin B3 | 5.3mg | 8.4mg | 19% |
| Choline | 74mg | 13% | |
| Monounsaturated fat | 10.605g | 5.724g | 12% |
| Fats | 20.14g | 13.77g | 10% |
| Magnesium | 74mg | 30mg | 10% |
| Vitamin A | 122µg | 32µg | 10% |
| Iron | 1.69mg | 0.97mg | 9% |
| Vitamin B2 | 0.12mg | 0.24mg | 9% |
| Vitamin E | 1.22mg | 8% | |
| Phosphorus | 222mg | 272mg | 7% |
| Vitamin B5 | 0.99mg | 0.75mg | 5% |
| Saturated fat | 4.213g | 3.126g | 5% |
| Polyunsaturated fat | 2.688g | 3.268g | 4% |
| Cholesterol | 64mg | 75mg | 4% |
| Calories | 257kcal | 197kcal | 3% |
| Potassium | 471mg | 384mg | 3% |
| Copper | 0.036mg | 0.064mg | 3% |
| Vitamin B1 | 0.13mg | 0.15mg | 2% |
| Protein | 17.65g | 16.93g | 1% |
| Vitamin B6 | 0.39mg | 0.4mg | 1% |
| Manganese | 0.02mg | 0.042mg | 1% |
| Folate | 20µg | 15µg | 1% |
| Zinc | 0.43mg | 0.37mg | 1% |
| Calcium | 50mg | 47mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.198mg | 0.19mg | 0% |
| Threonine | 0.774mg | 0.742mg | 0% |
| Isoleucine | 0.814mg | 0.78mg | 0% |
| Leucine | 1.435mg | 1.376mg | 0% |
| Lysine | 1.622mg | 1.555mg | 0% |
| Methionine | 0.523mg | 0.501mg | 0% |
| Phenylalanine | 0.689mg | 0.661mg | 0% |
| Valine | 0.91mg | 0.872mg | 0% |
| Histidine | 0.52mg | 0.498mg | 0% |
| Omega-3 - EPA | 0.891g | 1.086g | N/A |
| Omega-3 - DHA | 0.945g | 1.321g | N/A |
| Omega-3 - DPA | 0.222g | 0.084g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet |
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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
47%
43%
Minerals Daily Need Coverage Score
66%
47%
Comparison summary
Which food contains less Sodium?
Shad raw contains less Sodium (difference - 686mg)
Which food is lower in Saturated fat?
Shad raw is lower in Saturated fat (difference - 1.087g)
Which food is richer in vitamins?
Shad raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish, sablefish, smoked is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Fish, sablefish, smoked is lower in Sugar (difference - 0g)
Which food is lower in glycemic index?
Fish, sablefish, smoked is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Fish, sablefish, smoked is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)