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Perch vs. Shad — In-Depth Nutrition Comparison

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What are the main differences between Perch and Shad?

  • Perch is richer in Vitamin B12, Manganese, Copper, and Zinc, yet Shad is richer in Selenium, Vitamin B3, Vitamin B6, Vitamin B2, Phosphorus, and Vitamin B1.
  • Perch's daily need coverage for Vitamin B12 is 86% higher.
  • Perch has 17 times more Manganese than Shad. Perch has 0.9mg of Manganese, while Shad has 0.054mg.

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

Infographic

Perch 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.
Perch
4
:
5
Shad
Contains more Calcium +70%
Contains more Zinc +204.3%
Contains more Copper +134.1%
Contains more Manganese +1566.7%
Contains more Phosphorus +35.8%
Contains more Potassium +43%
Contains less Sodium -17.7%
Contains more Selenium +190.7%
Equal in Iron - 1.24
Equal in Magnesium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Calcium +70%
Contains more Zinc +204.3%
Contains more Copper +134.1%
Contains more Manganese +1566.7%
Contains more Phosphorus +35.8%
Contains more Potassium +43%
Contains less Sodium -17.7%
Contains more Selenium +190.7%
Equal in Iron - 1.24
Equal in Magnesium - 38

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.
Perch
3
:
6
Shad
Contains more Vitamin C +∞%
Contains more Vitamin B12 +1471.4%
Contains more Vitamin A +275%
Contains more Vitamin B1 +128.8%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +466.8%
Contains more Vitamin B6 +230%
Contains more Folate +183.3%
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 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 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 C +∞%
Contains more Vitamin B12 +1471.4%
Contains more Vitamin A +275%
Contains more Vitamin B1 +128.8%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +466.8%
Contains more Vitamin B6 +230%
Contains more Folate +183.3%
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
2
:
2
Shad
Contains more Protein +14.5%
Contains more Water +23.7%
Contains more Fats +1395.8%
Contains more Other +100%
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 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 +14.5%
Contains more Water +23.7%
Contains more Fats +1395.8%
Contains more Other +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Shad Opinion
Protein 24.86g 21.71g Perch
Fats 1.18g 17.65g Shad
Calories 117kcal 252kcal Shad
Calcium 102mg 60mg Perch
Iron 1.16mg 1.24mg Shad
Magnesium 38mg 38mg
Phosphorus 257mg 349mg Shad
Potassium 344mg 492mg Shad
Sodium 79mg 65mg Shad
Zinc 1.43mg 0.47mg Perch
Copper 0.192mg 0.082mg Perch
Manganese 0.9mg 0.054mg Perch
Selenium 16.1µg 46.8µg Shad
Vitamin A 32IU 120IU Shad
Vitamin A RAE 10µg 36µg Shad
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.183mg Shad
Vitamin B2 0.12mg 0.308mg Shad
Vitamin B3 1.9mg 10.769mg Shad
Vitamin B5 0.87mg 0.865mg Perch
Vitamin B6 0.14mg 0.462mg Shad
Folate 6µg 17µg Shad
Vitamin B12 2.2µg 0.14µg Perch
Tryptophan 0.278mg 0.243mg Perch
Threonine 1.09mg 0.952mg Perch
Isoleucine 1.145mg 1mg Perch
Leucine 2.02mg 1.764mg Perch
Lysine 2.283mg 1.993mg Perch
Methionine 0.736mg 0.642mg Perch
Phenylalanine 0.97mg 0.847mg Perch
Valine 1.281mg 1.118mg Perch
Histidine 0.732mg 0.639mg Perch
Cholesterol 115mg 96mg Shad
Saturated Fat 0.237g Shad
Omega-3 - DHA 0.223g Perch
Omega-3 - EPA 0.101g Perch
Omega-3 - DPA 0.036g Perch
Monounsaturated Fat 0.195g Perch
Polyunsaturated fat 0.472g Perch

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch 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
35%
Perch
40%
Shad
Minerals Daily Need Coverage Score
56%
Perch
60%
Shad

Comparison summary

Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Shad
Shad is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.237g)
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 minerals?
?
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.
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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.