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Shad raw vs. Smelt raw — In-Depth Nutrition Comparison

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Summary of differences between Shad raw and Smelt raw

  • Shad raw has more Vitamin B3, Vitamin D, Vitamin B6, Vitamin B1, and Vitamin B2, however, Smelt raw is higher in Vitamin B12, Manganese, Zinc, and Copper.
  • Smelt raw covers your daily need of Vitamin B12 137% more than Shad raw.
  • Shad raw has 15 times more Vitamin B1 than Smelt raw. While Shad raw has 0.15mg of Vitamin B1, Smelt raw has only 0.01mg.
  • Smelt raw has less Saturated Fat.

These are the specific foods used in this comparison Fish, shad, american, raw and Fish, smelt, rainbow, raw.

Infographic

Shad raw vs Smelt 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 21% 14% 34% 36% 21% 10% 117% 6.7% 5.5% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 18% 26% 34% 46% 45% 99% 7.8% 91% 199%
Contains more PotassiumPotassium +32.4%
Contains more PhosphorusPhosphorus +18.3%
Contains less SodiumSodium -15%
Contains more CalciumCalcium +27.7%
Contains more CopperCopper +117.2%
Contains more ZincZinc +345.9%
Contains more ManganeseManganese +1566.7%
~equal in Magnesium ~30mg
~equal in Iron ~0.9mg
~equal in Selenium ~36.5µg

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% 6.4% 24% 144% 38% 55% 158% 45% 92% 19% 0.25% 11% 40%
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% 3% 10% 24% 2.5% 28% 27% 38% 35% 430% 0.25% 3% 35%
Contains more Vitamin AVitamin A +112%
Contains more Vitamin EVitamin E +144%
Contains more Vitamin DVitamin D +500%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +479.3%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +166.7%
Contains more FolateFolate +275%
Contains more CholineCholine +13.8%
Contains more Vitamin B12Vitamin B12 +2193.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.1µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 68%
Protein: 16.93 g
Fats: 13.77 g
Carbs: 0 g
Water: 68.19 g
Other: 1.11 g
18% 2% 79%
Protein: 17.63 g
Fats: 2.42 g
Carbs: 0 g
Water: 78.77 g
Other: 1.18 g
Contains more FatsFats +469%
Contains more WaterWater +15.5%
~equal in Protein ~17.63g
~equal in Carbs ~0g
~equal in Other ~1.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated Fat: Sat. Fat 3.126 g
Monounsaturated Fat: Mono. Fat 5.724 g
Polyunsaturated fat: Poly. Fat 3.268 g
23% 32% 45%
Saturated Fat: Sat. Fat 0.452 g
Monounsaturated Fat: Mono. Fat 0.641 g
Polyunsaturated fat: Poly. Fat 0.885 g
Contains more Mono. FatMonounsaturated Fat +793%
Contains more Poly. FatPolyunsaturated fat +269.3%
Contains less Sat. FatSaturated Fat -85.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shad raw Smelt raw Opinion
Calories 197kcal 97kcal Shad raw
Protein 16.93g 17.63g Smelt raw
Fats 13.77g 2.42g Shad raw
Cholesterol 75mg 70mg Smelt raw
Vitamin D 190IU 31IU Shad raw
Magnesium 30mg 30mg
Calcium 47mg 60mg Smelt raw
Potassium 384mg 290mg Shad raw
Iron 0.97mg 0.9mg Shad raw
Copper 0.064mg 0.139mg Smelt raw
Zinc 0.37mg 1.65mg Smelt raw
Phosphorus 272mg 230mg Shad raw
Sodium 51mg 60mg Shad raw
Vitamin A 106IU 50IU Shad raw
Vitamin A 32µg 15µg Shad raw
Vitamin E 1.22mg 0.5mg Shad raw
Vitamin D 4.8µg 0.8µg Shad raw
Manganese 0.042mg 0.7mg Smelt raw
Selenium 36.5µg 36.5µg
Vitamin B1 0.15mg 0.01mg Shad raw
Vitamin B2 0.24mg 0.12mg Shad raw
Vitamin B3 8.4mg 1.45mg Shad raw
Vitamin B5 0.75mg 0.638mg Shad raw
Vitamin B6 0.4mg 0.15mg Shad raw
Vitamin B12 0.15µg 3.44µg Smelt raw
Vitamin K 0.1µg 0.1µg
Folate 15µg 4µg Shad raw
Choline 74mg 65mg Shad raw
Saturated Fat 3.126g 0.452g Smelt raw
Monounsaturated Fat 5.724g 0.641g Shad raw
Polyunsaturated fat 3.268g 0.885g Shad raw
Tryptophan 0.19mg 0.197mg Smelt raw
Threonine 0.742mg 0.773mg Smelt raw
Isoleucine 0.78mg 0.812mg Smelt raw
Leucine 1.376mg 1.433mg Smelt raw
Lysine 1.555mg 1.619mg Smelt raw
Methionine 0.501mg 0.522mg Smelt raw
Phenylalanine 0.661mg 0.688mg Smelt raw
Valine 0.872mg 0.908mg Smelt raw
Histidine 0.498mg 0.519mg Smelt raw
Omega-3 - EPA 1.086g 0.275g Shad raw
Omega-3 - DHA 1.321g 0.418g Shad raw
Omega-3 - DPA 0.084g 0.018g Shad raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad raw Smelt raw
Low Calories diet ok
Low Fats diet ok
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
49%
Shad raw
49%
Smelt raw
Minerals Daily Need Coverage Score
47%
Shad raw
59%
Smelt raw

Comparison summary

Which food is lower in Cholesterol?
Smelt raw
Smelt raw is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Smelt raw
Smelt raw is lower in Saturated Fat (difference - 2.674g)
Which food contains less Sodium?
Shad raw
Shad raw contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Shad raw
Shad raw is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Shad raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173696/nutrients
  2. Smelt raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175146/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.