Sablefish vs. Shad raw — In-Depth Nutrition Comparison
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Important differences between sablefish and shad raw
- Sablefish has more vitamin B12, selenium, magnesium, iron, and monounsaturated fat; however, shad raw has more vitamin B3, vitamin B2, and phosphorus.
- Sablefish's daily need coverage for vitamin B12 is 54% more.
- Sablefish has 2 times more magnesium than shad raw. Sablefish has 71mg of magnesium, while shad raw has 30mg.
- Shad raw is lower in saturated fat.
The food varieties used in the comparison are Fish, sablefish, cooked, dry heat and Fish, shad, american, raw.
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 | +136.7% |
| Contains more PotassiumPotassium | +19.5% |
| Contains more IronIron | +69.1% |
| Contains more SeleniumSelenium | +28.2% |
| Contains more CopperCopper | +128.6% |
| Contains more PhosphorusPhosphorus | +26.5% |
| Contains less SodiumSodium | -29.2% |
| Contains more ManganeseManganese | +121.1% |
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 | +218.8% |
| Contains more Vitamin B5Vitamin B5 | +15.3% |
| Contains more Vitamin B12Vitamin B12 | +860% |
| Contains more FolateFolate | +13.3% |
| Contains more Vitamin B1Vitamin B1 | +23% |
| Contains more Vitamin B2Vitamin B2 | +108.7% |
| Contains more Vitamin B3Vitamin B3 | +63.8% |
| Contains more Vitamin B6Vitamin B6 | +15.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.44µg | 0.15µg | 54% |
| Vitamin D | 4.8µg | 24% | |
| Vitamin D | 190IU | 24% | |
| Vitamin B3 | 5.128mg | 8.4mg | 20% |
| Selenium | 46.8µg | 36.5µg | 19% |
| Choline | 74mg | 13% | |
| Monounsaturated fat | 10.328g | 5.724g | 12% |
| Vitamin B2 | 0.115mg | 0.24mg | 10% |
| Magnesium | 71mg | 30mg | 10% |
| Fats | 19.62g | 13.77g | 9% |
| Iron | 1.64mg | 0.97mg | 8% |
| Phosphorus | 215mg | 272mg | 8% |
| Vitamin A | 102µg | 32µg | 8% |
| Vitamin E | 1.22mg | 8% | |
| Vitamin B6 | 0.346mg | 0.4mg | 4% |
| Saturated fat | 4.099g | 3.126g | 4% |
| Copper | 0.028mg | 0.064mg | 4% |
| Polyunsaturated fat | 2.618g | 3.268g | 4% |
| Cholesterol | 63mg | 75mg | 4% |
| Calories | 250kcal | 197kcal | 3% |
| Vitamin B5 | 0.865mg | 0.75mg | 2% |
| Vitamin B1 | 0.122mg | 0.15mg | 2% |
| Potassium | 459mg | 384mg | 2% |
| Protein | 17.19g | 16.93g | 1% |
| Manganese | 0.019mg | 0.042mg | 1% |
| Folate | 17µg | 15µg | 1% |
| Sodium | 72mg | 51mg | 1% |
| Calcium | 45mg | 47mg | 0% |
| Zinc | 0.41mg | 0.37mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.193mg | 0.19mg | 0% |
| Threonine | 0.754mg | 0.742mg | 0% |
| Isoleucine | 0.792mg | 0.78mg | 0% |
| Leucine | 1.397mg | 1.376mg | 0% |
| Lysine | 1.579mg | 1.555mg | 0% |
| Methionine | 0.509mg | 0.501mg | 0% |
| Phenylalanine | 0.671mg | 0.661mg | 0% |
| Valine | 0.886mg | 0.872mg | 0% |
| Histidine | 0.506mg | 0.498mg | 0% |
| Omega-3 - EPA | 0.867g | 1.086g | N/A |
| Omega-3 - DHA | 0.92g | 1.321g | N/A |
| Omega-3 - DPA | 0.216g | 0.084g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +42.5% |
| Contains more OtherOther | +226.5% |
~equal in
Protein
~16.93g
~equal in
Carbs
~0g
~equal in
Water
~68.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +80.4% |
| Contains less Sat. FatSaturated fat | -23.7% |
| Contains more Poly. FatPolyunsaturated fat | +24.8% |