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Shad vs. Pollock — In-Depth Nutrition Comparison

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Important differences between shad and pollock

  • Shad has more vitamin B3, phosphorus, vitamin B1, vitamin B6, vitamin B5, iron, and vitamin B2; however, pollock has more vitamin B12 and magnesium.
  • Pollock's daily need coverage for vitamin B12 is 147% more.
  • Shad has 3 times more vitamin B1 than pollock. Shad has 0.183mg of vitamin B1, while pollock has 0.054mg.
  • Shad is lower in sodium.

The food varieties used in the comparison are Fish, shad, american, cooked, dry heat and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen).

Infographic

Shad vs Pollock infographic
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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.
Shad
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more PotassiumPotassium +14.4%
Contains more IronIron +121.4%
Contains more CopperCopper +36.7%
Contains more PhosphorusPhosphorus +30.7%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +200%
Contains more MagnesiumMagnesium +113.2%
Contains more CalciumCalcium +20%
Contains more ZincZinc +21.3%
~equal in Selenium ~44.1µg

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.
Shad
7
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% 46% 71% 202% 52% 107% 18% 0% 13% 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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin AVitamin A +111.8%
Contains more Vitamin B1Vitamin B1 +238.9%
Contains more Vitamin B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +172.7%
Contains more Vitamin B5Vitamin B5 +100.2%
Contains more Vitamin B6Vitamin B6 +40.4%
Contains more FolateFolate +466.7%
Contains more Vitamin B12Vitamin B12 +2514.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shad Pollock DV% diff.
Vitamin B12 0.14µg 3.66µg 147%
Vitamin B3 10.769mg 3.949mg 43%
Fats 17.65g 1.18g 25%
Choline 91.6mg 17%
Sodium 65mg 419mg 15%
Phosphorus 349mg 267mg 12%
Vitamin B1 0.183mg 0.054mg 11%
Magnesium 38mg 81mg 10%
Vitamin B6 0.462mg 0.329mg 10%
Vitamin B5 0.865mg 0.432mg 9%
Iron 1.24mg 0.56mg 9%
Vitamin D 1.3µg 7%
Vitamin B2 0.308mg 0.223mg 7%
Calories 252kcal 111kcal 7%
Vitamin D 51IU 6%
Selenium 46.8µg 44.1µg 5%
Polyunsaturated fat 0.583g 4%
Protein 21.71g 23.48g 4%
Folate 17µg 3µg 4%
Cholesterol 96mg 86mg 3%
Vitamin E 0.28mg 2%
Manganese 0.054mg 0.018mg 2%
Copper 0.082mg 0.06mg 2%
Potassium 492mg 430mg 2%
Vitamin A 36µg 17µg 2%
Zinc 0.47mg 0.57mg 1%
Calcium 60mg 72mg 1%
Saturated fat 0.159g 1%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.134g 0%
Tryptophan 0.243mg 0.263mg 0%
Threonine 0.952mg 1.029mg 0%
Isoleucine 1mg 1.082mg 0%
Leucine 1.764mg 1.908mg 0%
Lysine 1.993mg 2.157mg 0%
Methionine 0.642mg 0.696mg 0%
Phenylalanine 0.847mg 0.917mg 0%
Valine 1.118mg 1.21mg 0%
Histidine 0.639mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
1
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +1395.8%
Contains more WaterWater +24.4%
Contains more OtherOther +19%
~equal in Protein ~23.48g
~equal in Carbs ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/nutrients
  2. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.