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Grouper fish vs. Shad — In-Depth Nutrition Comparison

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What are the differences between Grouper fish and Shad?

  • Grouper fish is higher in Vitamin B12, yet Shad is higher in Vitamin B3, Phosphorus, Vitamin B2, Vitamin B6, and Vitamin B1.
  • Shad's daily need coverage for Vitamin B3 is 65% more.
  • Grouper fish has 5 times more Vitamin B12 than Shad. While Grouper fish has 0.69µg of Vitamin B12, Shad has only 0.14µg.
  • The amount of Cholesterol in Grouper fish is lower.

We used Fish, grouper, mixed species, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this article.

Infographic

Grouper fish 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.
Contains less Sodium -18.5%
Contains more Calcium +185.7%
Contains more Phosphorus +144.1%
Contains more Copper +82.2%
Contains more Manganese +350%
Equal in Iron - 1.24
Equal in Magnesium - 38
Equal in Potassium - 492
Equal in Zinc - 0.47
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 43% 27% 62% 42% 7% 14% 15% 2% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains less Sodium -18.5%
Contains more Calcium +185.7%
Contains more Phosphorus +144.1%
Contains more Copper +82.2%
Contains more Manganese +350%
Equal in Iron - 1.24
Equal in Magnesium - 38
Equal in Potassium - 492
Equal in Zinc - 0.47
Equal in Selenium - 46.8

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.
:
5
Shad
Contains more Vitamin A +37.5%
Contains more Vitamin B12 +392.9%
Contains more Vitamin B1 +125.9%
Contains more Vitamin B2 +5033.3%
Contains more Vitamin B3 +2726.5%
Contains more Vitamin B6 +32%
Contains more Folate +70%
Equal in Vitamin B5 - 0.865
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 0% 0% 0% 21% 2% 8% 53% 81% 8% 87% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0% 0%
Contains more Vitamin A +37.5%
Contains more Vitamin B12 +392.9%
Contains more Vitamin B1 +125.9%
Contains more Vitamin B2 +5033.3%
Contains more Vitamin B3 +2726.5%
Contains more Vitamin B6 +32%
Contains more Folate +70%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.4%
Contains more Water +23.9%
Contains more Fats +1257.7%
Contains more Other +184%
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 g
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more Protein +14.4%
Contains more Water +23.9%
Contains more Fats +1257.7%
Contains more Other +184%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grouper fish Shad Opinion
Protein 24.84g 21.71g Grouper fish
Fats 1.3g 17.65g Shad
Calories 118kcal 252kcal Shad
Calcium 21mg 60mg Shad
Iron 1.14mg 1.24mg Shad
Magnesium 37mg 38mg Shad
Phosphorus 143mg 349mg Shad
Potassium 475mg 492mg Shad
Sodium 53mg 65mg Grouper fish
Zinc 0.51mg 0.47mg Grouper fish
Copper 0.045mg 0.082mg Shad
Manganese 0.012mg 0.054mg Shad
Selenium 46.8µg 46.8µg
Vitamin A 165IU 120IU Grouper fish
Vitamin A RAE 50µg 36µg Grouper fish
Vitamin B1 0.081mg 0.183mg Shad
Vitamin B2 0.006mg 0.308mg Shad
Vitamin B3 0.381mg 10.769mg Shad
Vitamin B5 0.87mg 0.865mg Grouper fish
Vitamin B6 0.35mg 0.462mg Shad
Folate 10µg 17µg Shad
Vitamin B12 0.69µg 0.14µg Grouper fish
Tryptophan 0.278mg 0.243mg Grouper fish
Threonine 1.089mg 0.952mg Grouper fish
Isoleucine 1.145mg 1mg Grouper fish
Leucine 2.019mg 1.764mg Grouper fish
Lysine 2.282mg 1.993mg Grouper fish
Methionine 0.735mg 0.642mg Grouper fish
Phenylalanine 0.97mg 0.847mg Grouper fish
Valine 1.28mg 1.118mg Grouper fish
Histidine 0.731mg 0.639mg Grouper fish
Cholesterol 47mg 96mg Grouper fish
Saturated Fat 0.299g Shad
Omega-3 - DHA 0.213g Grouper fish
Omega-3 - EPA 0.035g Grouper fish
Omega-3 - DPA 0.017g Grouper fish
Monounsaturated Fat 0.268g Grouper fish
Polyunsaturated fat 0.403g Grouper fish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grouper fish 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
20%
Grouper fish
40%
Shad
Minerals Daily Need Coverage Score
47%
Grouper fish
60%
Shad

Comparison summary

Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.299g)
Which food contains less Sodium?
Grouper fish
Grouper fish contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Grouper fish
Grouper fish is lower in Cholesterol (difference - 49mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.