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, fats, vitamin B6, phosphorus, vitamin B1, iron, and vitamin B5.
- 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.
Infographic
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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.
| 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
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B12Vitamin B12 | +1035.7% |
| 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* | 183 IU | 23% | |
| Vitamin D | 4.6µg | 23% | |
| Vitamin B6 | 0.241mg | 0.462mg | 17% |
| Phosphorus | 248mg | 349mg | 14% |
| Choline | 78.7mg | 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 A | 5µg | 36µg | 3% |
| Vitamin E | 0.44mg | 3% | |
| Polyunsaturated fat | 0.485g | 3% | |
| Manganese | 0.013mg | 0.054mg | 2% |
| Folate | 10µg | 17µg | 2% |
| Saturated fat | 0.42g | 2% | |
| Protein | 22.23g | 21.71g | 1% |
| Magnesium | 33mg | 38mg | 1% |
| Potassium | 467mg | 492mg | 1% |
| Sodium | 89mg | 65mg | 1% |
| Monounsaturated fat | 0.466g | 1% | |
| Protein per 100 calories | 20g | 8.6g | N/A |
| Calories per 10 g protein | 49kcal | 116kcal | N/A |
| Weight per 100 calories | 92g | 40g | N/A |
| Unsaturated / Saturated Fat ratio | 2.3 | N/A | |
| 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
