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, and iron; however, shad raw has more vitamin B3, vitamin B2, phosphorus, and polyunsaturated fat.
- 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
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.
| 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% |
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% |
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 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 | ||
| Rich in minerals | Equal | ||
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 |
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
39%
43%
Minerals Daily Need Coverage Score
55%
47%
Comparison summary
Which food contains less Sodium?
Shad raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Shad raw is lower in Saturated fat (difference - 0.973g)
Which food is richer in vitamins?
Shad raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Sablefish is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Sablefish 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 ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.