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 for 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.
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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 | +72.7% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +149.7% |
| Contains more IronIron | +439.1% |
| Contains more CopperCopper | +256.5% |
| Contains more ZincZinc | +20.5% |
| Contains more PhosphorusPhosphorus | +12.9% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +217.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +835.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +603.8% |
| Contains more Vitamin B2Vitamin B2 | +1132% |
| Contains more Vitamin B3Vitamin B3 | +742.6% |
| Contains more Vitamin B5Vitamin B5 | +281.1% |
| Contains more Vitamin B6Vitamin B6 | +301.7% |
| Contains more FolateFolate | +183.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 1.278mg | 10.769mg | 59% |
| Vitamin B12 | 1.31µg | 0.14µg | 49% |
| Vitamin B6 | 0.115mg | 0.462mg | 27% |
| Selenium | 32.6µg | 46.8µg | 26% |
| Fats | 2.37g | 17.65g | 24% |
| Vitamin B2 | 0.025mg | 0.308mg | 22% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Cholesterol | 56mg | 96mg | 13% |
| Iron | 0.23mg | 1.24mg | 13% |
| Protein | 15.24g | 21.71g | 13% |
| Vitamin B5 | 0.227mg | 0.865mg | 13% |
| Sodium | 363mg | 65mg | 13% |
| Vitamin B1 | 0.026mg | 0.183mg | 13% |
| Potassium | 197mg | 492mg | 9% |
| Calories | 86kcal | 252kcal | 8% |
| Copper | 0.023mg | 0.082mg | 7% |
| Phosphorus | 309mg | 349mg | 6% |
| Vitamin E | 0.77mg | 5% | |
| Magnesium | 22mg | 38mg | 4% |
| Calcium | 25mg | 60mg | 4% |
| Polyunsaturated fat | 0.459g | 3% | |
| Vitamin A | 12µg | 36µg | 3% |
| Folate | 6µg | 17µg | 3% |
| Monounsaturated fat | 0.657g | 2% | |
| Saturated fat | 0.542g | 2% | |
| Manganese | 0.017mg | 0.054mg | 2% |
| Zinc | 0.39mg | 0.47mg | 1% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.243mg | 0% |
| Threonine | 0.719mg | 0.952mg | 0% |
| Isoleucine | 0.754mg | 1mg | 0% |
| Leucine | 1.335mg | 1.764mg | 0% |
| Lysine | 1.561mg | 1.993mg | 0% |
| Methionine | 0.56mg | 0.642mg | 0% |
| Phenylalanine | 0.624mg | 0.847mg | 0% |
| Valine | 0.8mg | 1.118mg | 0% |
| Histidine | 0.374mg | 0.639mg | 0% |
| Omega-3 - EPA | 0.168g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.034g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +37% |
| Contains more ProteinProtein | +42.5% |
| Contains more FatsFats | +644.7% |
| Contains more OtherOther | +10.9% |
~equal in
Carbs
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