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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, Magnesium, and Monounsaturated Fat, while Shad raw is higher in Vitamin B3, Phosphorus, Vitamin B2, Vitamin B6, and Polyunsaturated fat.
  • Sablefish raw covers your daily need of 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

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 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

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% 19% 0% 0% 25% 21% 75% 45% 69% 188% 0% 11% 0%
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% 6.4% 24% 144% 38% 55% 158% 45% 92% 19% 0.25% 11% 40%
Contains more Vitamin AVitamin A +192.5%
Contains more Vitamin B12Vitamin B12 +900%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.75mg
~equal in Folate ~15µg

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%
Contains more OtherOther +311.1%
~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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish raw Shad raw Opinion
Calories 195kcal 197kcal Shad raw
Protein 13.41g 16.93g Shad raw
Fats 15.3g 13.77g Sablefish raw
Cholesterol 49mg 75mg Sablefish raw
Vitamin D 190IU Shad raw
Magnesium 55mg 30mg Sablefish raw
Calcium 35mg 47mg Shad raw
Potassium 358mg 384mg Shad raw
Iron 1.28mg 0.97mg Sablefish raw
Copper 0.022mg 0.064mg Shad raw
Zinc 0.32mg 0.37mg Shad raw
Phosphorus 168mg 272mg Shad raw
Sodium 56mg 51mg Shad raw
Vitamin A 310IU 106IU Sablefish raw
Vitamin A 93µg 32µg Sablefish raw
Vitamin E 1.22mg Shad raw
Vitamin D 4.8µg Shad raw
Manganese 0.015mg 0.042mg Shad raw
Selenium 36.5µg 36.5µg
Vitamin B1 0.1mg 0.15mg Shad raw
Vitamin B2 0.09mg 0.24mg Shad raw
Vitamin B3 4mg 8.4mg Shad raw
Vitamin B5 0.75mg 0.75mg
Vitamin B6 0.3mg 0.4mg Shad raw
Vitamin B12 1.5µg 0.15µg Sablefish raw
Vitamin K 0.1µg Shad raw
Folate 15µg 15µg
Choline 74mg Shad raw
Saturated Fat 3.201g 3.126g Shad raw
Monounsaturated Fat 8.057g 5.724g Sablefish raw
Polyunsaturated fat 2.042g 3.268g Shad raw
Tryptophan 0.15mg 0.19mg Shad raw
Threonine 0.588mg 0.742mg Shad raw
Isoleucine 0.618mg 0.78mg Shad raw
Leucine 1.09mg 1.376mg Shad raw
Lysine 1.232mg 1.555mg Shad raw
Methionine 0.397mg 0.501mg Shad raw
Phenylalanine 0.524mg 0.661mg Shad raw
Valine 0.691mg 0.872mg Shad raw
Histidine 0.395mg 0.498mg Shad raw
Omega-3 - EPA 0.677g 1.086g Shad raw
Omega-3 - DHA 0.718g 1.321g Shad raw
Omega-3 - DPA 0.169g 0.084g Sablefish raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish raw Shad raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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%
Sablefish raw
49%
Shad raw
Minerals Daily Need Coverage Score
43%
Sablefish raw
47%
Shad raw

Comparison summary

Which food contains less Sodium?
Shad raw
Shad raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Shad raw
Shad raw is lower in Saturated Fat (difference - 0.075g)
Which food is richer in minerals?
Shad raw
Shad raw is relatively richer in minerals
Which food is richer in vitamins?
Shad raw
Shad raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Sablefish raw
Sablefish raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Sablefish raw
Sablefish raw is lower in Sugar (difference - 0g)
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 ($)

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.