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  6. Pacific saury vs. Shad

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, vitamin B1, and calcium; however, shad is richer in selenium, vitamin B3, vitamin B6, 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.

Infographic

Pacific saury 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Shad
Shad
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Shad
Shad
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 12% 0% 0% 46% 71% 202% 52% 107% 18% 0% 13% 0%
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 E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pacific saury Shad 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%
Iron 1.67mg 1.24mg 5%
Cholesterol 110mg 96mg 5%
Polyunsaturated fat 0.573g 4%
Zinc 0.79mg 0.47mg 3%
Saturated fat 0.319g 1%
Vitamin A 24µg 36µg 1%
Monounsaturated fat 0.377g 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Shad
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more ProteinProtein +13%
Contains more WaterWater +24.1%
Contains more FatsFats +1031.4%
Contains more OtherOther +230.2%
~equal in Carbs ~0g

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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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.