Rockfish vs. Shad — In-Depth Nutrition Comparison
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What are the main differences between rockfish and shad?
- Rockfish is richer in vitamin B12 and selenium, yet shad is richer in vitamin B3, vitamin B6, phosphorus, vitamin B1, iron, vitamin B5, and vitamin B2.
- Rockfish's daily need coverage for vitamin B12 is 60% higher.
- Rockfish has 2 times more selenium than shad. Rockfish has 76.2µg of selenium, while shad has 46.8µg.
- Rockfish contains less cholesterol.
We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.
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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 SeleniumSelenium | +62.8% |
| Contains more MagnesiumMagnesium | +15.2% |
| Contains more CalciumCalcium | +252.9% |
| Contains more IronIron | +244.4% |
| Contains more CopperCopper | +100% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -27% |
| Contains more ManganeseManganese | +315.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +1035.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +620% |
| Contains more Vitamin B1Vitamin B1 | +577.8% |
| Contains more Vitamin B2Vitamin B2 | +36.3% |
| Contains more Vitamin B3Vitamin B3 | +271.7% |
| Contains more Vitamin B5Vitamin B5 | +114.1% |
| Contains more Vitamin B6Vitamin B6 | +91.7% |
| Contains more FolateFolate | +70% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.59µg | 0.14µg | 60% |
| Selenium | 76.2µg | 46.8µg | 53% |
| Vitamin B3 | 2.897mg | 10.769mg | 49% |
| Fats | 1.62g | 17.65g | 25% |
| Vitamin D | 4.6µg | 23% | |
| Vitamin D | 183IU | 23% | |
| Vitamin B6 | 0.241mg | 0.462mg | 17% |
| Choline | 78.7mg | 14% | |
| Phosphorus | 248mg | 349mg | 14% |
| Vitamin B1 | 0.027mg | 0.183mg | 13% |
| Cholesterol | 61mg | 96mg | 12% |
| Iron | 0.36mg | 1.24mg | 11% |
| Vitamin B5 | 0.404mg | 0.865mg | 9% |
| Calories | 109kcal | 252kcal | 7% |
| Vitamin B2 | 0.226mg | 0.308mg | 6% |
| Copper | 0.041mg | 0.082mg | 5% |
| Calcium | 17mg | 60mg | 4% |
| Vitamin E | 0.44mg | 3% | |
| Polyunsaturated fat | 0.485g | 3% | |
| Vitamin A | 5µg | 36µg | 3% |
| Folate | 10µg | 17µg | 2% |
| Manganese | 0.013mg | 0.054mg | 2% |
| Saturated fat | 0.42g | 2% | |
| Magnesium | 33mg | 38mg | 1% |
| Monounsaturated fat | 0.466g | 1% | |
| Potassium | 467mg | 492mg | 1% |
| Protein | 22.23g | 21.71g | 1% |
| Sodium | 89mg | 65mg | 1% |
| Zinc | 0.43mg | 0.47mg | 0% |
| Trans fat | 0.025g | N/A | |
| Tryptophan | 0.296mg | 0.243mg | 0% |
| Threonine | 1.014mg | 0.952mg | 0% |
| Isoleucine | 1.06mg | 1mg | 0% |
| Leucine | 1.835mg | 1.764mg | 0% |
| Lysine | 2.188mg | 1.993mg | 0% |
| Methionine | 0.707mg | 0.642mg | 0% |
| Phenylalanine | 0.935mg | 0.847mg | 0% |
| Valine | 1.106mg | 1.118mg | 0% |
| Histidine | 0.502mg | 0.639mg | 0% |
| Omega-3 - EPA | 0.107g | N/A | |
| Omega-3 - DHA | 0.238g | N/A | |
| Omega-3 - DPA | 0.027g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +26.1% |
| Contains more FatsFats | +989.5% |
~equal in
Protein
~21.71g
~equal in
Carbs
~0g
~equal in
Other
~1.42g
