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  6. Sablefish vs. Shad

Sablefish vs. Shad — In-Depth Nutrition Comparison

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Summary of differences between sablefish and shad

  • Sablefish has more vitamin B12 and magnesium; however, shad is higher in vitamin B3, phosphorus, vitamin B2, vitamin B6, copper, and vitamin B1.
  • Sablefish covers your daily need for vitamin B12, 54% more than shad.
  • Sablefish has 2 times more magnesium than shad. While sablefish has 71mg of magnesium, shad has only 38mg.
  • Sablefish has less cholesterol.

These are the specific foods used in this comparison Fish, sablefish, cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Sablefish vs Shad 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Shad
Shad
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
Contains more MagnesiumMagnesium +86.8%
Contains more IronIron +32.3%
Contains more CalciumCalcium +33.3%
Contains more CopperCopper +192.9%
Contains more ZincZinc +14.6%
Contains more PhosphorusPhosphorus +62.3%
Contains more ManganeseManganese +184.2%
~equal in Potassium ~492mg
~equal in Sodium ~65mg
~equal in Selenium ~46.8µg

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% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Shad
Shad
4
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% 12% 0% 0% 46% 71% 202% 52% 107% 18% 0% 13% 0%
Contains more Vitamin AVitamin A +183.3%
Contains more Vitamin B12Vitamin B12 +928.6%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +167.8%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B6Vitamin B6 +33.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Folate ~17µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sablefish Shad DV% diff.
Vitamin B12 1.44µg 0.14µg 54%
Vitamin B3 5.128mg 10.769mg 35%
Monounsaturated fat 10.328g 26%
Saturated fat 4.099g 19%
Phosphorus 215mg 349mg 19%
Polyunsaturated fat 2.618g 17%
Vitamin B2 0.115mg 0.308mg 15%
Cholesterol 63mg 96mg 11%
Protein 17.19g 21.71g 9%
Vitamin B6 0.346mg 0.462mg 9%
Magnesium 71mg 38mg 8%
Vitamin A 102µg 36µg 7%
Copper 0.028mg 0.082mg 6%
Iron 1.64mg 1.24mg 5%
Vitamin B1 0.122mg 0.183mg 5%
Fats 19.62g 17.65g 3%
Calcium 45mg 60mg 2%
Manganese 0.019mg 0.054mg 2%
Potassium 459mg 492mg 1%
Zinc 0.41mg 0.47mg 1%
Calories 250kcal 252kcal 0%
Sodium 72mg 65mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.865mg 0.865mg 0%
Folate 17µg 17µg 0%
Tryptophan 0.193mg 0.243mg 0%
Threonine 0.754mg 0.952mg 0%
Isoleucine 0.792mg 1mg 0%
Leucine 1.397mg 1.764mg 0%
Lysine 1.579mg 1.993mg 0%
Methionine 0.509mg 0.642mg 0%
Phenylalanine 0.671mg 0.847mg 0%
Valine 0.886mg 1.118mg 0%
Histidine 0.506mg 0.639mg 0%
Omega-3 - EPA 0.867g N/A
Omega-3 - DHA 0.92g N/A
Omega-3 - DPA 0.216g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Shad
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more ProteinProtein +26.3%
Contains more OtherOther +317.6%
~equal in Fats ~17.65g
~equal in Carbs ~0g
~equal in Water ~59.22g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.