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Haddock vs. Shad — In-Depth Nutrition Comparison

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How are Haddock and Shad different?

  • Haddock is higher in Vitamin B12, however, Shad is richer in Vitamin B3, Selenium, Vitamin B2, Vitamin B1, Iron, Vitamin B6, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Haddock is 83% higher.
  • Haddock contains 4 times more Sodium than Shad. While Haddock contains 261mg of Sodium, Shad contains only 65mg.

Fish, haddock, cooked, dry heat and Fish, shad, american, cooked, dry heat are the varieties used in this article.

Infographic

Haddock vs Shad infographic
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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.
:
10
Shad
Contains more Calcium +328.6%
Contains more Iron +490.5%
Contains more Magnesium +46.2%
Contains more Phosphorus +25.5%
Contains more Potassium +40.2%
Contains less Sodium -75.1%
Contains more Zinc +17.5%
Contains more Copper +215.4%
Contains more Manganese +315.4%
Contains more Selenium +47.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Calcium +328.6%
Contains more Iron +490.5%
Contains more Magnesium +46.2%
Contains more Phosphorus +25.5%
Contains more Potassium +40.2%
Contains less Sodium -75.1%
Contains more Zinc +17.5%
Contains more Copper +215.4%
Contains more Manganese +315.4%
Contains more Selenium +47.6%

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.
:
7
Shad
Contains more Vitamin B12 +1421.4%
Contains more Vitamin A +93.5%
Contains more Vitamin B1 +695.7%
Contains more Vitamin B2 +346.4%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +41.3%
Contains more Folate +30.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 44% 1%
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 B12 +1421.4%
Contains more Vitamin A +93.5%
Contains more Vitamin B1 +695.7%
Contains more Vitamin B2 +346.4%
Contains more Vitamin B3 +161.4%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +41.3%
Contains more Folate +30.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Shad
Contains more Water +34.5%
Contains more Fats +3109.1%
Equal in Protein - 21.71
Equal in Other - 1.42
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 Water +34.5%
Contains more Fats +3109.1%
Equal in Protein - 21.71
Equal in Other - 1.42

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Shad Opinion
Protein 19.99g 21.71g Shad
Fats 0.55g 17.65g Shad
Calories 90kcal 252kcal Shad
Calcium 14mg 60mg Shad
Iron 0.21mg 1.24mg Shad
Magnesium 26mg 38mg Shad
Phosphorus 278mg 349mg Shad
Potassium 351mg 492mg Shad
Sodium 261mg 65mg Shad
Zinc 0.4mg 0.47mg Shad
Copper 0.026mg 0.082mg Shad
Manganese 0.013mg 0.054mg Shad
Selenium 31.7µg 46.8µg Shad
Vitamin A 62IU 120IU Shad
Vitamin A RAE 21µg 36µg Shad
Vitamin E 0.55mg Haddock
Vitamin D 23IU Haddock
Vitamin D 0.6µg Haddock
Vitamin B1 0.023mg 0.183mg Shad
Vitamin B2 0.069mg 0.308mg Shad
Vitamin B3 4.119mg 10.769mg Shad
Vitamin B5 0.494mg 0.865mg Shad
Vitamin B6 0.327mg 0.462mg Shad
Folate 13µg 17µg Shad
Vitamin B12 2.13µg 0.14µg Haddock
Choline 79.6mg Haddock
Vitamin K 0.1µg Haddock
Tryptophan 0.26mg 0.243mg Haddock
Threonine 1.015mg 0.952mg Haddock
Isoleucine 1.067mg 1mg Haddock
Leucine 1.882mg 1.764mg Haddock
Lysine 2.126mg 1.993mg Haddock
Methionine 0.686mg 0.642mg Haddock
Phenylalanine 0.904mg 0.847mg Haddock
Valine 1.193mg 1.118mg Haddock
Histidine 0.682mg 0.639mg Haddock
Cholesterol 66mg 96mg Haddock
Trans Fat 0.005g Shad
Saturated Fat 0.111g Shad
Omega-3 - DHA 0.109g Haddock
Omega-3 - EPA 0.051g Haddock
Omega-3 - DPA 0.006g Haddock
Monounsaturated Fat 0.074g Haddock
Polyunsaturated fat 0.204g Haddock
Omega-6 - Eicosadienoic acid 0.001g Haddock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock 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
43%
Haddock
40%
Shad
Minerals Daily Need Coverage Score
41%
Haddock
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 - 196mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.111g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $16)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 30mg)
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.