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  6. Salmon vs. Shad

Salmon vs. Shad — In-Depth Nutrition Comparison

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Important differences between Salmon and Shad

  • Salmon has more Vitamin B12, Vitamin B6, Vitamin B1, and Vitamin B5, however, Shad has more Vitamin B3, Phosphorus, Vitamin B2, Iron, and Selenium.
  • Salmon's daily need coverage for Vitamin B12 is 111% more.
  • Salmon has 2 times more Vitamin B1 than Shad. Salmon has 0.34mg of Vitamin B1, while Shad has 0.183mg.
  • Salmon is lower in Cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Salmon 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.
Salmon
Salmon
1
:
9
Shad
Shad
Contains more Calcium +300%
Contains more Iron +264.7%
Contains more Magnesium +26.7%
Contains more Phosphorus +38.5%
Contains more Potassium +28.1%
Contains more Copper +67.3%
Contains more Manganese +237.5%
Contains more Selenium +13%
Equal in Sodium - 65
Equal in Zinc - 0.47
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Calcium +300%
Contains more Iron +264.7%
Contains more Magnesium +26.7%
Contains more Phosphorus +38.5%
Contains more Potassium +28.1%
Contains more Copper +67.3%
Contains more Manganese +237.5%
Contains more Selenium +13%
Equal in Sodium - 65
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.
Salmon
Salmon
10
:
2
Shad
Shad
Contains more Vitamin A +91.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.8%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +40%
Contains more Folate +100%
Contains more Vitamin B12 +1900%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +33.9%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 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 +91.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.8%
Contains more Vitamin B5 +70.5%
Contains more Vitamin B6 +40%
Contains more Folate +100%
Contains more Vitamin B12 +1900%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +33.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
2
Shad
Shad
Contains more Fats +42.9%
Contains more Other +77.5%
Equal in Protein - 21.71
Equal in Water - 59.22
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Fats +42.9%
Contains more Other +77.5%
Equal in Protein - 21.71
Equal in Water - 59.22

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon 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
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Salmon Shad Opinion
Protein 22.1g 21.71g Salmon
Fats 12.35g 17.65g Shad
Calories 206kcal 252kcal Shad
Calcium 15mg 60mg Shad
Iron 0.34mg 1.24mg Shad
Magnesium 30mg 38mg Shad
Phosphorus 252mg 349mg Shad
Potassium 384mg 492mg Shad
Sodium 61mg 65mg Salmon
Zinc 0.43mg 0.47mg Shad
Copper 0.049mg 0.082mg Shad
Manganese 0.016mg 0.054mg Shad
Selenium 41.4µg 46.8µg Shad
Vitamin A 230IU 120IU Salmon
Vitamin A RAE 69µg 36µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.183mg Salmon
Vitamin B2 0.135mg 0.308mg Shad
Vitamin B3 8.045mg 10.769mg Shad
Vitamin B5 1.475mg 0.865mg Salmon
Vitamin B6 0.647mg 0.462mg Salmon
Folate 34µg 17µg Salmon
Vitamin B12 2.8µg 0.14µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.243mg Salmon
Threonine 0.969mg 0.952mg Salmon
Isoleucine 1.018mg 1mg Salmon
Leucine 1.796mg 1.764mg Salmon
Lysine 2.03mg 1.993mg Salmon
Methionine 0.654mg 0.642mg Salmon
Phenylalanine 0.863mg 0.847mg Salmon
Valine 1.139mg 1.118mg Salmon
Histidine 0.651mg 0.639mg Salmon
Cholesterol 63mg 96mg Salmon
Saturated Fat 2.397g Shad
Omega-3 - DHA 1.457g Salmon
Omega-3 - EPA 0.69g Salmon
Omega-3 - DPA 0.17g Salmon
Monounsaturated Fat 4.181g Salmon
Polyunsaturated fat 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Shad
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
110%
Salmon
43%
Shad
Minerals Daily Need Coverage Score
44%
Salmon
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 - 2.397g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $13)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 33mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.