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, 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 for vitamin B12, 56% more than shad raw.
- Sablefish raw contains 2 times more magnesium than shad raw. Sablefish raw contains 55mg of magnesium, while shad raw contains 30mg.
- Sablefish raw is lower in cholesterol.
Fish, sablefish, raw and Fish, shad, american, raw types were used in this article.
Infographic
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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 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% |
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 AVitamin A | +190.6% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.41 g
Fats:
15.3 g
Carbs:
0 g
Water:
71.02 g
Other:
0.27 g
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
Saturated fat:
Sat. Fat
3.201 g
Monounsaturated fat:
Mono. Fat
8.057 g
Polyunsaturated fat:
Poly. Fat
2.042 g
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 1.5µg | 0.15µg | 56% |
| Vitamin B3 | 4mg | 8.4mg | 28% |
| Vitamin D | 190IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Phosphorus | 168mg | 272mg | 15% |
| Choline | 74mg | 13% | |
| Vitamin B2 | 0.09mg | 0.24mg | 12% |
| Cholesterol | 49mg | 75mg | 9% |
| Polyunsaturated fat | 2.042g | 3.268g | 8% |
| Vitamin B6 | 0.3mg | 0.4mg | 8% |
| Vitamin E | 1.22mg | 8% | |
| Vitamin A | 93µg | 32µg | 7% |
| Protein | 13.41g | 16.93g | 7% |
| Monounsaturated fat | 8.057g | 5.724g | 6% |
| Magnesium | 55mg | 30mg | 6% |
| Copper | 0.022mg | 0.064mg | 5% |
| Vitamin B1 | 0.1mg | 0.15mg | 4% |
| Iron | 1.28mg | 0.97mg | 4% |
| Fats | 15.3g | 13.77g | 2% |
| Manganese | 0.015mg | 0.042mg | 1% |
| Potassium | 358mg | 384mg | 1% |
| Calcium | 35mg | 47mg | 1% |
| Calories | 195kcal | 197kcal | 0% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
36%
43%
Minerals Daily Need Coverage Score
43%
47%
Comparison summary
Which food contains less Sodium?
Shad raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Shad raw is lower in Saturated fat (difference - 0.075g)
Which food is richer in minerals?
Shad raw is relatively richer in minerals
Which food is richer in vitamins?
Shad raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Sablefish raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
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 ($)