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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 of 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.
Contains more Magnesium +33.3%
Contains more Phosphorus +18%
Contains more Potassium +13.8%
Contains more Zinc +56.8%
Contains more Selenium +28.2%
Contains more Calcium +113.6%
Contains more Iron +177.1%
Contains less Sodium -31.1%
Contains more Copper +68.4%
Contains more Manganese +121.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 14% 29% 138% 39% 10% 16% 13% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 37% 22% 117% 34% 7% 11% 22% 6% 200%
Contains more Magnesium +33.3%
Contains more Phosphorus +18%
Contains more Potassium +13.8%
Contains more Zinc +56.8%
Contains more Selenium +28.2%
Contains more Calcium +113.6%
Contains more Iron +177.1%
Contains less Sodium -31.1%
Contains more Copper +68.4%
Contains more Manganese +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 B5 +15.3%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +2206.7%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +187.4%
Contains more Folate +150%
Equal in Vitamin A - 106
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 18% 48% 55% 52% 107% 5% 433% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 25% 144% 0% 38% 56% 158% 45% 93% 12% 19% 41% 1%
Contains more Vitamin B5 +15.3%
Contains more Vitamin B6 +15.5%
Contains more Vitamin B12 +2206.7%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B2 +15.9%
Contains more Vitamin B3 +187.4%
Contains more Folate +150%
Equal in Vitamin A - 106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26.8%
Contains more Other +80.2%
Contains more Fats +197.4%
Equal in Water - 68.19
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 Protein +26.8%
Contains more Other +80.2%
Contains more Fats +197.4%
Equal in Water - 68.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +405.2%
Contains more Polyunsaturated fat +251.8%
39% 34% 28%
Saturated Fat: 1.293 g
Monounsaturated Fat: 1.133 g
Polyunsaturated fat: 0.929 g
26% 47% 27%
Saturated Fat: 3.126 g
Monounsaturated Fat: 5.724 g
Polyunsaturated fat: 3.268 g
Contains less Saturated Fat -58.6%
Contains more Monounsaturated Fat +405.2%
Contains more Polyunsaturated fat +251.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seatrout Shad raw
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seatrout Shad raw Opinion
Protein 21.46g 16.93g Seatrout
Fats 4.63g 13.77g Shad raw
Calories 133kcal 197kcal Shad raw
Calcium 22mg 47mg Shad raw
Iron 0.35mg 0.97mg Shad raw
Magnesium 40mg 30mg Seatrout
Phosphorus 321mg 272mg Seatrout
Potassium 437mg 384mg Seatrout
Sodium 74mg 51mg Shad raw
Zinc 0.58mg 0.37mg Seatrout
Copper 0.038mg 0.064mg Shad raw
Manganese 0.019mg 0.042mg Shad raw
Selenium 46.8µg 36.5µg Seatrout
Vitamin A 115IU 106IU Seatrout
Vitamin A RAE 35µg 32µg Seatrout
Vitamin E 1.22mg Shad raw
Vitamin D 190IU Shad raw
Vitamin D 4.8µg Shad raw
Vitamin B1 0.069mg 0.15mg Shad raw
Vitamin B2 0.207mg 0.24mg Shad raw
Vitamin B3 2.923mg 8.4mg Shad raw
Vitamin B5 0.865mg 0.75mg Seatrout
Vitamin B6 0.462mg 0.4mg Seatrout
Folate 6µg 15µg Shad raw
Vitamin B12 3.46µg 0.15µg Seatrout
Choline 74mg Shad raw
Vitamin K 0.1µg Shad raw
Tryptophan 0.24mg 0.19mg Seatrout
Threonine 0.941mg 0.742mg Seatrout
Isoleucine 0.989mg 0.78mg Seatrout
Leucine 1.744mg 1.376mg Seatrout
Lysine 1.971mg 1.555mg Seatrout
Methionine 0.635mg 0.501mg Seatrout
Phenylalanine 0.838mg 0.661mg Seatrout
Valine 1.106mg 0.872mg Seatrout
Histidine 0.632mg 0.498mg Seatrout
Cholesterol 106mg 75mg Shad raw
Saturated Fat 1.293g 3.126g Seatrout
Omega-3 - DHA 0.265g 1.321g Shad raw
Omega-3 - EPA 0.211g 1.086g Shad raw
Omega-3 - DPA 0.097g 0.084g Seatrout
Monounsaturated Fat 1.133g 5.724g Shad raw
Polyunsaturated fat 0.929g 3.268g Shad raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seatrout Shad raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
56%
Seatrout
49%
Shad raw
Minerals Daily Need Coverage Score
52%
Seatrout
47%
Shad raw

Comparison summary

Which food contains less Sodium?
Shad raw
Shad raw contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Shad raw
Shad raw is lower in Cholesterol (difference - 31mg)
Which food is richer in vitamins?
Shad raw
Shad raw is relatively richer in vitamins
Which food is lower in Sugar?
Seatrout
Seatrout is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Seatrout
Seatrout is lower in Saturated Fat (difference - 1.833g)
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?
?
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.

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.