Sardines vs. Shad — In-Depth Nutrition Comparison
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Summary of differences between sardines and shad
- Sardines have more vitamin B12, calcium, iron, phosphorus, copper, and selenium; however, shad is higher in vitamin B3 and vitamin B6.
- Sardines cover your daily need for vitamin B12 367% more than shad.
- Sardines have 6 times more calcium than shad. While sardines have 382mg of calcium, shad has only 60mg.
- Shad has less sodium.
These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, shad, american, cooked, dry heat.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +536.7% |
| Contains more IronIron | +135.5% |
| Contains more CopperCopper | +126.8% |
| Contains more ZincZinc | +178.7% |
| Contains more PhosphorusPhosphorus | +40.4% |
| Contains more ManganeseManganese | +100% |
| Contains more SeleniumSelenium | +12.6% |
| Contains more PotassiumPotassium | +23.9% |
| Contains less SodiumSodium | -78.8% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B12Vitamin B12 | +6285.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +128.8% |
| Contains more Vitamin B2Vitamin B2 | +35.7% |
| Contains more Vitamin B3Vitamin B3 | +105.3% |
| Contains more Vitamin B5Vitamin B5 | +34.7% |
| Contains more Vitamin B6Vitamin B6 | +176.6% |
| Contains more FolateFolate | +70% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 8.94µg | 0.14µg | 367% |
| Vitamin B3 | 5.245mg | 10.769mg | 35% |
| Polyunsaturated fat | 5.148g | 34% | |
| Calcium | 382mg | 60mg | 32% |
| Vitamin D* | 193 IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Vitamin B6 | 0.167mg | 0.462mg | 23% |
| Iron | 2.92mg | 1.24mg | 21% |
| Phosphorus | 490mg | 349mg | 20% |
| Cholesterol | 142mg | 96mg | 15% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Copper | 0.186mg | 0.082mg | 12% |
| Sodium | 307mg | 65mg | 11% |
| Selenium | 52.7µg | 46.8µg | 11% |
| Fats | 11.45g | 17.65g | 10% |
| Monounsaturated fat | 3.869g | 10% | |
| Vitamin B1 | 0.08mg | 0.183mg | 9% |
| Zinc | 1.31mg | 0.47mg | 8% |
| Saturated fat | 1.528g | 7% | |
| Protein | 24.62g | 21.71g | 6% |
| Vitamin B2 | 0.227mg | 0.308mg | 6% |
| Vitamin B5 | 0.642mg | 0.865mg | 4% |
| Potassium | 397mg | 492mg | 3% |
| Calories | 208kcal | 252kcal | 2% |
| Manganese | 0.108mg | 0.054mg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Folate | 10µg | 17µg | 2% |
| Protein per 100 calories | 12g | 8.6g | N/A |
| Calories per 10 g protein | 84kcal | 116kcal | N/A |
| Weight per 100 calories | 48g | 40g | N/A |
| Unsaturated / Saturated Fat ratio | 5.9 | N/A | |
| Magnesium | 39mg | 38mg | 0% |
| Vitamin A | 32µg | 36µg | 0% |
| Tryptophan | 0.276mg | 0.243mg | 0% |
| Threonine | 1.079mg | 0.952mg | 0% |
| Isoleucine | 1.134mg | 1mg | 0% |
| Leucine | 2.001mg | 1.764mg | 0% |
| Lysine | 2.26mg | 1.993mg | 0% |
| Methionine | 0.729mg | 0.642mg | 0% |
| Phenylalanine | 0.961mg | 0.847mg | 0% |
| Valine | 1.268mg | 1.118mg | 0% |
| Histidine | 0.725mg | 0.639mg | 0% |
| Omega-3 (EPA) | 0.473g | N/A | |
| Omega-3 (DHA) | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.4% |
| Contains more FatsFats | +54.1% |
~equal in
Carbs
~0g
~equal in
Water
~59.22g
