Herring vs. Shad — In-Depth Nutrition Comparison
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A recap on differences between herring and shad
- Herring has more vitamin B12 and zinc; however, shad is higher in vitamin B3, vitamin B6, phosphorus, and vitamin B1.
- Herring covers your daily vitamin B12 needs 542% more than shad.
- Shad contains 3 times less zinc than herring. Herring contains 1.27mg of zinc, while shad contains 0.47mg.
- Herring has less cholesterol.
Food varieties used in this article are Fish, herring, Atlantic, cooked, dry heat and Fish, shad, american, cooked, dry heat.
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.
| Contains more CalciumCalcium | +23.3% |
| Contains more IronIron | +13.7% |
| Contains more CopperCopper | +43.9% |
| Contains more ZincZinc | +170.2% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more PhosphorusPhosphorus | +15.2% |
| Contains less SodiumSodium | -43.5% |
| Contains more ManganeseManganese | +35% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +9285.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +63.4% |
| Contains more Vitamin B3Vitamin B3 | +161.1% |
| Contains more Vitamin B5Vitamin B5 | +16.9% |
| Contains more Vitamin B6Vitamin B6 | +32.8% |
| Contains more FolateFolate | +41.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 13.14µg | 0.14µg | 542% |
| Vitamin B3 | 4.124mg | 10.769mg | 42% |
| Vitamin D | 5.4µg | 27% | |
| Vitamin D | 214IU | 27% | |
| Polyunsaturated fat | 2.735g | 18% | |
| Choline | 83.3mg | 15% | |
| Monounsaturated fat | 4.79g | 12% | |
| Saturated fat | 2.615g | 12% | |
| Fats | 11.59g | 17.65g | 9% |
| Vitamin B6 | 0.348mg | 0.462mg | 9% |
| Vitamin E | 1.37mg | 9% | |
| Zinc | 1.27mg | 0.47mg | 7% |
| Phosphorus | 303mg | 349mg | 7% |
| Cholesterol | 77mg | 96mg | 6% |
| Vitamin B1 | 0.112mg | 0.183mg | 6% |
| Copper | 0.118mg | 0.082mg | 4% |
| Vitamin B5 | 0.74mg | 0.865mg | 3% |
| Protein | 23.03g | 21.71g | 3% |
| Calories | 203kcal | 252kcal | 2% |
| Sodium | 115mg | 65mg | 2% |
| Iron | 1.41mg | 1.24mg | 2% |
| Potassium | 419mg | 492mg | 2% |
| Vitamin B2 | 0.299mg | 0.308mg | 1% |
| Manganese | 0.04mg | 0.054mg | 1% |
| Folate | 12µg | 17µg | 1% |
| Calcium | 74mg | 60mg | 1% |
| Magnesium | 41mg | 38mg | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Vitamin A | 36µg | 36µg | 0% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.258mg | 0.243mg | 0% |
| Threonine | 1.01mg | 0.952mg | 0% |
| Isoleucine | 1.061mg | 1mg | 0% |
| Leucine | 1.872mg | 1.764mg | 0% |
| Lysine | 2.115mg | 1.993mg | 0% |
| Methionine | 0.682mg | 0.642mg | 0% |
| Phenylalanine | 0.899mg | 0.847mg | 0% |
| Valine | 1.187mg | 1.118mg | 0% |
| Histidine | 0.678mg | 0.639mg | 0% |
| Omega-3 - EPA | 0.909g | N/A | |
| Omega-3 - DHA | 1.105g | N/A | |
| Omega-3 - DPA | 0.071g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +52.3% |
| Contains more OtherOther | +16.4% |
~equal in
Protein
~21.71g
~equal in
Carbs
~0g
~equal in
Water
~59.22g
