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  6. Flatfish vs. Shad

Flatfish vs. Shad — In-Depth Nutrition Comparison

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The main differences between Flatfish and Shad

  • Flatfish is richer in Vitamin B12, yet Shad is richer in Vitamin B3, Vitamin B6, Selenium, Vitamin B2, Vitamin B1, Vitamin B5, and Iron.
  • Daily need coverage for Vitamin B3 from Shad is 59% higher.
  • Flatfish contains 9 times more Vitamin B12 than Shad. Flatfish contains 1.31µg of Vitamin B12, while Shad contains 0.14µg.
  • Shad contains less Sodium.

Food types used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Flatfish 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.
Flatfish
Flatfish
0
:
10
Shad
Shad
Contains more Calcium +140%
Contains more Iron +439.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +12.9%
Contains more Potassium +149.7%
Contains less Sodium -82.1%
Contains more Zinc +20.5%
Contains more Copper +256.5%
Contains more Manganese +217.6%
Contains more Selenium +43.6%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Calcium +140%
Contains more Iron +439.1%
Contains more Magnesium +72.7%
Contains more Phosphorus +12.9%
Contains more Potassium +149.7%
Contains less Sodium -82.1%
Contains more Zinc +20.5%
Contains more Copper +256.5%
Contains more Manganese +217.6%
Contains more Selenium +43.6%

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.
Flatfish
Flatfish
4
:
7
Shad
Shad
Contains more Vitamin B12 +835.7%
Contains more Vitamin A +224.3%
Contains more Vitamin B1 +603.8%
Contains more Vitamin B2 +1132%
Contains more Vitamin B3 +742.6%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +183.3%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 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 B12 +835.7%
Contains more Vitamin A +224.3%
Contains more Vitamin B1 +603.8%
Contains more Vitamin B2 +1132%
Contains more Vitamin B3 +742.6%
Contains more Vitamin B5 +281.1%
Contains more Vitamin B6 +301.7%
Contains more Folate +183.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
1
:
3
Shad
Shad
Contains more Water +37%
Contains more Protein +42.5%
Contains more Fats +644.7%
Contains more Other +10.9%
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 +37%
Contains more Protein +42.5%
Contains more Fats +644.7%
Contains more Other +10.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Shad Opinion
Protein 15.24g 21.71g Shad
Fats 2.37g 17.65g Shad
Calories 86kcal 252kcal Shad
Calcium 25mg 60mg Shad
Iron 0.23mg 1.24mg Shad
Magnesium 22mg 38mg Shad
Phosphorus 309mg 349mg Shad
Potassium 197mg 492mg Shad
Sodium 363mg 65mg Shad
Zinc 0.39mg 0.47mg Shad
Copper 0.023mg 0.082mg Shad
Manganese 0.017mg 0.054mg Shad
Selenium 32.6µg 46.8µg Shad
Vitamin A 37IU 120IU Shad
Vitamin A RAE 12µg 36µg Shad
Vitamin E 0.77mg Flatfish
Vitamin D 139IU Flatfish
Vitamin D 3.5µg Flatfish
Vitamin B1 0.026mg 0.183mg Shad
Vitamin B2 0.025mg 0.308mg Shad
Vitamin B3 1.278mg 10.769mg Shad
Vitamin B5 0.227mg 0.865mg Shad
Vitamin B6 0.115mg 0.462mg Shad
Folate 6µg 17µg Shad
Vitamin B12 1.31µg 0.14µg Flatfish
Vitamin K 0.1µg Flatfish
Tryptophan 0.197mg 0.243mg Shad
Threonine 0.719mg 0.952mg Shad
Isoleucine 0.754mg 1mg Shad
Leucine 1.335mg 1.764mg Shad
Lysine 1.561mg 1.993mg Shad
Methionine 0.56mg 0.642mg Shad
Phenylalanine 0.624mg 0.847mg Shad
Valine 0.8mg 1.118mg Shad
Histidine 0.374mg 0.639mg Shad
Cholesterol 56mg 96mg Flatfish
Trans Fat 0.014g Shad
Saturated Fat 0.542g Shad
Omega-3 - DHA 0.132g Flatfish
Omega-3 - EPA 0.168g Flatfish
Omega-3 - DPA 0.034g Flatfish
Monounsaturated Fat 0.657g Flatfish
Polyunsaturated fat 0.459g Flatfish
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish 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
31%
Flatfish
43%
Shad
Minerals Daily Need Coverage Score
43%
Flatfish
60%
Shad

Comparison summary

Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 298mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.542g)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 40mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.