Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Rainbow trout
  5. Compare
  6. Rainbow trout vs. Shad

Rainbow trout vs. Shad — In-Depth Nutrition Comparison

Compare

A recap on differences between Rainbow trout and Shad

  • Rainbow trout has more Vitamin B12, Vitamin B5, and Vitamin A RAE, however, Shad is higher in Selenium, Vitamin B3, Phosphorus, Vitamin B2, Iron, and Vitamin B6.
  • Rainbow trout covers your daily Vitamin B12 needs 173% more than Shad.
  • Shad contains 2 times less Vitamin A RAE than Rainbow trout. Rainbow trout contains 84µg of Vitamin A RAE, while Shad contains 36µg.
  • Rainbow trout has less Cholesterol.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Fish, shad, american, cooked, dry heat.

Infographic

Rainbow trout 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.
Rainbow trout
Rainbow trout
1
:
9
Shad
Shad
Contains less Sodium -21.5%
Contains more Calcium +140%
Contains more Iron +300%
Contains more Magnesium +52%
Contains more Phosphorus +54.4%
Contains more Potassium +30.5%
Contains more Copper +78.3%
Contains more Manganese +390.9%
Contains more Selenium +98.3%
Equal in Zinc - 0.47
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains less Sodium -21.5%
Contains more Calcium +140%
Contains more Iron +300%
Contains more Magnesium +52%
Contains more Phosphorus +54.4%
Contains more Potassium +30.5%
Contains more Copper +78.3%
Contains more Manganese +390.9%
Contains more Selenium +98.3%
Equal in Zinc - 0.47

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.
Rainbow trout
Rainbow trout
7
:
5
Shad
Shad
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +2971.4%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +242.2%
Contains more Vitamin B3 +93.4%
Contains more Vitamin B6 +35.9%
Contains more Folate +54.5%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Shad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0%
Contains more Vitamin A +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +2971.4%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +242.2%
Contains more Vitamin B3 +93.4%
Contains more Vitamin B6 +35.9%
Contains more Folate +54.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
3
Shad
Shad
Contains more Water +24.6%
Contains more Fats +185.6%
Contains more Other +1675%
Equal in Protein - 21.71
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more Water +24.6%
Contains more Fats +185.6%
Contains more Other +1675%
Equal in Protein - 21.71

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Shad Opinion
Protein 19.94g 21.71g Shad
Fats 6.18g 17.65g Shad
Calories 141kcal 252kcal Shad
Calcium 25mg 60mg Shad
Iron 0.31mg 1.24mg Shad
Magnesium 25mg 38mg Shad
Phosphorus 226mg 349mg Shad
Potassium 377mg 492mg Shad
Sodium 51mg 65mg Rainbow trout
Zinc 0.45mg 0.47mg Shad
Copper 0.046mg 0.082mg Shad
Manganese 0.011mg 0.054mg Shad
Selenium 23.6µg 46.8µg Shad
Vitamin A 280IU 120IU Rainbow trout
Vitamin A RAE 84µg 36µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.183mg Shad
Vitamin B2 0.09mg 0.308mg Shad
Vitamin B3 5.567mg 10.769mg Shad
Vitamin B5 1.667mg 0.865mg Rainbow trout
Vitamin B6 0.34mg 0.462mg Shad
Folate 11µg 17µg Shad
Vitamin B12 4.3µg 0.14µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.243mg Shad
Threonine 0.915mg 0.952mg Shad
Isoleucine 0.962mg 1mg Shad
Leucine 1.696mg 1.764mg Shad
Lysine 1.916mg 1.993mg Shad
Methionine 0.618mg 0.642mg Shad
Phenylalanine 0.815mg 0.847mg Shad
Valine 1.075mg 1.118mg Shad
Histidine 0.614mg 0.639mg Shad
Cholesterol 59mg 96mg Rainbow trout
Trans Fat 0.047g Shad
Saturated Fat 1.383g Shad
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 1.979g Rainbow trout
Polyunsaturated fat 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

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

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
119%
Rainbow trout
43%
Shad
Minerals Daily Need Coverage Score
33%
Rainbow trout
60%
Shad

Comparison summary

Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 1.383g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $7)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 37mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.