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Shad raw vs. Snapper — In-Depth Nutrition Comparison

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A recap on differences between Shad raw and Snapper

  • Shad raw has more Vitamin B3, Vitamin B2, Phosphorus, Iron, and Vitamin B1, however, Snapper is higher in Vitamin B12, and Vitamin D.
  • Snapper covers your daily Vitamin B12 needs 119% more than Shad raw.
  • Snapper contains 80 times less Vitamin B2 than Shad raw. Shad raw contains 0.24mg of Vitamin B2, while Snapper contains 0.003mg.
  • Snapper has less Saturated Fat.

Food varieties used in this article are Fish, shad, american, raw and Fish, snapper, mixed species, raw.

Infographic

Shad raw vs Snapper 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 23% 9.6% 37% 6.8% 9.3% 9.8% 85% 8.3% 1.7% 208%
Contains more CalciumCalcium +46.9%
Contains more IronIron +438.9%
Contains more CopperCopper +128.6%
Contains more PhosphorusPhosphorus +37.4%
Contains less SodiumSodium -20.3%
Contains more ManganeseManganese +223.1%
~equal in Magnesium ~32mg
~equal in Potassium ~417mg
~equal in Zinc ~0.36mg
~equal in Selenium ~38.2µg

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 5.3% 6.4% 19% 306% 12% 0.69% 5.3% 45% 92% 375% 0.25% 3.8% 35%
Contains more Vitamin EVitamin E +27.1%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +7900%
Contains more Vitamin B3Vitamin B3 +2857.7%
Contains more FolateFolate +200%
Contains more CholineCholine +13.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +112.5%
Contains more Vitamin B12Vitamin B12 +1900%
~equal in Vitamin A ~106IU
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin B6 ~0.4mg
~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
21% 77%
Protein: 20.51 g
Fats: 1.34 g
Carbs: 0 g
Water: 76.87 g
Other: 1.28 g
Contains more FatsFats +927.6%
Contains more ProteinProtein +21.1%
Contains more WaterWater +12.7%
Contains more OtherOther +15.3%
~equal in Carbs ~0g

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
29% 25% 46%
Saturated Fat: Sat. Fat 0.285 g
Monounsaturated Fat: Mono. Fat 0.251 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains more Mono. FatMonounsaturated Fat +2180.5%
Contains more Poly. FatPolyunsaturated fat +612%
Contains less Sat. FatSaturated Fat -90.9%

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 Snapper
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shad raw Snapper Opinion
Calories 197kcal 100kcal Shad raw
Protein 16.93g 20.51g Snapper
Fats 13.77g 1.34g Shad raw
Vitamin C 0mg 1.6mg Snapper
Cholesterol 75mg 37mg Snapper
Vitamin D 190IU 408IU Snapper
Magnesium 30mg 32mg Snapper
Calcium 47mg 32mg Shad raw
Potassium 384mg 417mg Snapper
Iron 0.97mg 0.18mg Shad raw
Copper 0.064mg 0.028mg Shad raw
Zinc 0.37mg 0.36mg Shad raw
Phosphorus 272mg 198mg Shad raw
Sodium 51mg 64mg Shad raw
Vitamin A 106IU 106IU
Vitamin A 32µg 32µg
Vitamin E 1.22mg 0.96mg Shad raw
Vitamin D 4.8µg 10.2µg Snapper
Manganese 0.042mg 0.013mg Shad raw
Selenium 36.5µg 38.2µg Snapper
Vitamin B1 0.15mg 0.046mg Shad raw
Vitamin B2 0.24mg 0.003mg Shad raw
Vitamin B3 8.4mg 0.284mg Shad raw
Vitamin B5 0.75mg 0.75mg
Vitamin B6 0.4mg 0.4mg
Vitamin B12 0.15µg 3µg Snapper
Vitamin K 0.1µg 0.1µg
Folate 15µg 5µg Shad raw
Choline 74mg 65mg Shad raw
Saturated Fat 3.126g 0.285g Snapper
Monounsaturated Fat 5.724g 0.251g Shad raw
Polyunsaturated fat 3.268g 0.459g Shad raw
Tryptophan 0.19mg 0.23mg Snapper
Threonine 0.742mg 0.899mg Snapper
Isoleucine 0.78mg 0.945mg Snapper
Leucine 1.376mg 1.667mg Snapper
Lysine 1.555mg 1.883mg Snapper
Methionine 0.501mg 0.607mg Snapper
Phenylalanine 0.661mg 0.801mg Snapper
Valine 0.872mg 1.056mg Snapper
Histidine 0.498mg 0.604mg Snapper
Omega-3 - EPA 1.086g 0.051g Shad raw
Omega-3 - DHA 1.321g 0.26g Shad raw
Omega-3 - DPA 0.084g 0.065g Shad raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad raw Snapper
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
70%
Snapper
Minerals Daily Need Coverage Score
47%
Shad raw
40%
Snapper

Comparison summary

Which food is lower in Cholesterol?
Snapper
Snapper is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated Fat?
Snapper
Snapper is lower in Saturated Fat (difference - 2.841g)
Which food contains less Sodium?
Shad raw
Shad raw contains less Sodium (difference - 13mg)
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.
Which food is richer in vitamins?
?
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. Snapper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173698/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.