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  6. Seatrout vs. Shad raw

Seatrout vs. Shad raw — In-Depth Nutrition Comparison

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How are seatrout and shad raw different?

  • Seatrout is richer in vitamin B12, selenium, and phosphorus, while shad raw is higher in vitamin B3, iron, and vitamin B1.
  • Seatrout covers your daily need for vitamin B12, 138% more than shad raw.

Fish, seatrout, mixed species, cooked, dry heat and Fish, shad, american, raw types were used in this article.

Infographic

Seatrout 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 29% 6.6% 39% 13% 13% 16% 138% 9.7% 2.5% 255%
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 +33.3%
Contains more PotassiumPotassium +13.8%
Contains more ZincZinc +56.8%
Contains more PhosphorusPhosphorus +18%
Contains more SeleniumSelenium +28.2%
Contains more CalciumCalcium +113.6%
Contains more IronIron +177.1%
Contains more CopperCopper +68.4%
Contains less SodiumSodium -31.1%
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.
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% 17% 48% 55% 52% 107% 433% 0% 4.5% 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% 11% 24% 72% 38% 55% 158% 45% 92% 19% 0.25% 11% 40%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more Vitamin B12Vitamin B12 +2206.7%
Contains more Vitamin B1Vitamin B1 +117.4%
Contains more Vitamin B2Vitamin B2 +15.9%
Contains more Vitamin B3Vitamin B3 +187.4%
Contains more FolateFolate +150%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~32µg

All nutrients comparison - raw data values

Nutrient Seatrout Shad raw DV% diff.
Vitamin B12 3.46µg 0.15µg 138%
Vitamin B3 2.923mg 8.4mg 34%
Vitamin D 4.8µg 24%
Vitamin D 190IU 24%
Selenium 46.8µg 36.5µg 19%
Polyunsaturated fat 0.929g 3.268g 16%
Fats 4.63g 13.77g 14%
Choline 74mg 13%
Monounsaturated fat 1.133g 5.724g 11%
Cholesterol 106mg 75mg 10%
Protein 21.46g 16.93g 9%
Iron 0.35mg 0.97mg 8%
Saturated fat 1.293g 3.126g 8%
Vitamin E 1.22mg 8%
Vitamin B1 0.069mg 0.15mg 7%
Phosphorus 321mg 272mg 7%
Vitamin B6 0.462mg 0.4mg 5%
Copper 0.038mg 0.064mg 3%
Vitamin B2 0.207mg 0.24mg 3%
Calcium 22mg 47mg 3%
Calories 133kcal 197kcal 3%
Folate 6µg 15µg 2%
Vitamin B5 0.865mg 0.75mg 2%
Zinc 0.58mg 0.37mg 2%
Potassium 437mg 384mg 2%
Magnesium 40mg 30mg 2%
Manganese 0.019mg 0.042mg 1%
Sodium 74mg 51mg 1%
Vitamin A 35µg 32µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.24mg 0.19mg 0%
Threonine 0.941mg 0.742mg 0%
Isoleucine 0.989mg 0.78mg 0%
Leucine 1.744mg 1.376mg 0%
Lysine 1.971mg 1.555mg 0%
Methionine 0.635mg 0.501mg 0%
Phenylalanine 0.838mg 0.661mg 0%
Valine 1.106mg 0.872mg 0%
Histidine 0.632mg 0.498mg 0%
Omega-3 - EPA 0.211g 1.086g N/A
Omega-3 - DHA 0.265g 1.321g N/A
Omega-3 - DPA 0.097g 0.084g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 72% 2%
Protein: 21.46 g
Fats: 4.63 g
Carbs: 0 g
Water: 71.91 g
Other: 2 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 +26.8%
Contains more OtherOther +80.2%
Contains more FatsFats +197.4%
~equal in Carbs ~0g
~equal in Water ~68.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 34% 28%
Saturated fat: Sat. Fat 1.293 g
Monounsaturated fat: Mono. Fat 1.133 g
Polyunsaturated fat: Poly. Fat 0.929 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 less Sat. FatSaturated fat -58.6%
Contains more Mono. FatMonounsaturated fat +405.2%
Contains more Poly. FatPolyunsaturated fat +251.8%

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. Seatrout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174242/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.