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  6. Sablefish raw vs. Shad raw

Sablefish raw vs. Shad raw — In-Depth Nutrition Comparison

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How are sablefish raw and shad raw different?

  • Sablefish raw is richer in vitamin B12, vitamin A, and magnesium, while shad raw is higher in vitamin B3, phosphorus, vitamin B2, protein, vitamin B6, and polyunsaturated fat.
  • Sablefish raw covers your daily need for vitamin B12 56% more than shad raw.
  • Sablefish raw contains 3 times more vitamin A than shad raw. Sablefish raw contains 93µg of vitamin A, while shad raw contains 32µg.
  • Sablefish raw is lower in cholesterol.

Fish, sablefish, raw and Fish, shad, american, raw types were used in this article.

Infographic

Sablefish raw vs Shad raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 32% 48% 7.3% 8.7% 72% 7.3% 2% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 14% 34% 36% 21% 10% 117% 6.7% 5.5% 199%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +32%
Contains more CalciumCalcium +34.3%
Contains more CopperCopper +190.9%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +61.9%
Contains more ManganeseManganese +180%
~equal in Potassium ~384mg
~equal in Sodium ~51mg
~equal in Selenium ~36.5µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 31% 0% 25% 21% 75% 45% 69% 188% 0% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 24% 38% 55% 158% 45% 92% 19% 0.25% 11%
Contains more Vitamin AVitamin A +190.6%
Contains more Vitamin B12Vitamin B12 +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.75mg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Sablefish raw Shad raw DV% diff.
Vitamin B12 1.5µg 0.15µg 56%
Vitamin B3 4mg 8.4mg 28%
Vitamin D* 190 IU 24%
Vitamin D 4.8µg 24%
Phosphorus 168mg 272mg 15%
Choline 74mg 13%
Vitamin B2 0.09mg 0.24mg 12%
Cholesterol 49mg 75mg 9%
Vitamin E 1.22mg 8%
Vitamin B6 0.3mg 0.4mg 8%
Polyunsaturated fat 2.042g 3.268g 8%
Protein 13.41g 16.93g 7%
Vitamin A 93µg 32µg 7%
Magnesium 55mg 30mg 6%
Monounsaturated fat 8.057g 5.724g 6%
Copper 0.022mg 0.064mg 5%
Iron 1.28mg 0.97mg 4%
Vitamin B1 0.1mg 0.15mg 4%
Fats 15.3g 13.77g 2%
Calcium 35mg 47mg 1%
Potassium 358mg 384mg 1%
Manganese 0.015mg 0.042mg 1%
Calories 195kcal 197kcal 0%
Protein per 100 calories 6.9g 8.6g N/A
Calories per 10 g protein 145kcal 116kcal N/A
Weight per 100 calories 51g 51g N/A
Unsaturated / Saturated Fat ratio 3.2 2.9 N/A
Zinc 0.32mg 0.37mg 0%
Sodium 56mg 51mg 0%
Selenium 36.5µg 36.5µg 0%
Vitamin B5 0.75mg 0.75mg 0%
Vitamin K 0.1µg 0%
Folate 15µg 15µg 0%
Saturated fat 3.201g 3.126g 0%
Tryptophan 0.15mg 0.19mg 0%
Threonine 0.588mg 0.742mg 0%
Isoleucine 0.618mg 0.78mg 0%
Leucine 1.09mg 1.376mg 0%
Lysine 1.232mg 1.555mg 0%
Methionine 0.397mg 0.501mg 0%
Phenylalanine 0.524mg 0.661mg 0%
Valine 0.691mg 0.872mg 0%
Histidine 0.395mg 0.498mg 0%
Omega-3 (EPA) 0.677g 1.086g N/A
Omega-3 (DHA) 0.718g 1.321g N/A
Omega-3 (DPA) 0.169g 0.084g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 15% 71%
Protein: 13.41 g
Fats: 15.3 g
Carbs: 0 g
Water: 71.02 g
Other: 0.27 g
17% 14% 68%
Protein: 16.93 g
Fats: 13.77 g
Carbs: 0 g
Water: 68.19 g
Other: 1.11 g
Contains more ProteinProtein +26.2%
~equal in Fats ~13.77g
~equal in Carbs ~0g
~equal in Water ~68.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 61% 15%
Saturated fat: Sat. Fat 3.201 g
Monounsaturated fat: Mono. Fat 8.057 g
Polyunsaturated fat: Poly. Fat 2.042 g
26% 47% 27%
Saturated fat: Sat. Fat 3.126 g
Monounsaturated fat: Mono. Fat 5.724 g
Polyunsaturated fat: Poly. Fat 3.268 g
Contains more Mono. FatMonounsaturated fat +40.8%
Contains more Poly. FatPolyunsaturated fat +60%
~equal in Saturated fat ~3.126g

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. Sablefish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175134/nutrients
  2. Shad raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173696/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.