Pacific saury vs. Shad — In-Depth Nutrition Comparison

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How are pacific saury and shad different?

Pacific saury is higher in vitamin B12, manganese, copper, and vitamin B1; however, shad is richer in selenium, vitamin B3, vitamin B6, fats, phosphorus, and vitamin B2.
Daily need coverage for vitamin B12 for pacific saury is 90% higher.
Pacific saury contains 19 times more manganese than shad. While pacific saury contains 1.026mg of manganese, shad contains only 0.054mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pacific saury

Shad

Contains more CalciumCalcium	+135%
Contains more IronIron	+34.7%
Contains more CopperCopper	+178%
Contains more ZincZinc	+68.1%
Contains more ManganeseManganese	+1800%

Contains more PhosphorusPhosphorus	+29.7%
Contains more SeleniumSelenium	+188.9%

~equal in Magnesium ~38mg

~equal in Potassium ~492mg

~equal in Sodium ~65mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pacific saury

Shad

Contains more Vitamin B1Vitamin B1	+70.5%
Contains more Vitamin B12Vitamin B12	+1550%

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B2Vitamin B2	+57.9%
Contains more Vitamin B3Vitamin B3	+284.5%
Contains more Vitamin B6Vitamin B6	+234.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.31µg	0.14µg	90%
Selenium	16.2µg	46.8µg	56%
Vitamin B3	2.801mg	10.769mg	50%
Manganese	1.026mg	0.054mg	42%
Fats	1.56g	17.65g	25%
Vitamin B6	0.138mg	0.462mg	25%
Copper	0.228mg	0.082mg	16%
Phosphorus	269mg	349mg	11%
Vitamin B1	0.312mg	0.183mg	11%
Vitamin B2	0.195mg	0.308mg	9%
Calcium	141mg	60mg	8%
Calories	119kcal	252kcal	7%
Protein	24.54g	21.71g	6%
Cholesterol	110mg	96mg	5%
Iron	1.67mg	1.24mg	5%
Polyunsaturated fat	0.573g		4%
Zinc	0.79mg	0.47mg	3%
Vitamin A	24µg	36µg	1%
Saturated fat	0.319g		1%
Monounsaturated fat	0.377g		1%
Protein per 100 calories	21g	8.6g	N/A
Calories per 10 g protein	48kcal	116kcal	N/A
Weight per 100 calories	84g	40g	N/A
Unsaturated / Saturated Fat ratio	3		N/A
Magnesium	38mg	38mg	0%
Potassium	499mg	492mg	0%
Sodium	65mg	65mg	0%
Vitamin B5	0.865mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.275mg	0.243mg	0%
Threonine	1.076mg	0.952mg	0%
Isoleucine	1.131mg	1mg	0%
Leucine	1.994mg	1.764mg	0%
Lysine	2.254mg	1.993mg	0%
Methionine	0.726mg	0.642mg	0%
Phenylalanine	0.958mg	0.847mg	0%
Valine	1.264mg	1.118mg	0%
Histidine	0.722mg	0.639mg	0%
Omega-3 (EPA)	0.11g		N/A
Omega-3 (DHA)	0.288g		N/A
Omega-3 (DPA)	0.049g		N/A