Shad vs. Salmon — In-Depth Nutrition Comparison
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Important differences between Shad and Salmon
- Shad has more Vitamin B3, Phosphorus, Vitamin B2, Iron, and Selenium, however, Salmon has more Vitamin B12, Vitamin B6, Vitamin B1, and Vitamin B5.
- Salmon's daily need coverage for Vitamin B12 is 111% more.
- Shad has 4 times more Iron than Salmon. Shad has 1.24mg of Iron, while Salmon has 0.34mg.
- Salmon is lower in Cholesterol.
The food varieties used in the comparison are Fish, shad, american, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.
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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.
Contains
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Calcium
+300%
Contains
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Iron
+264.7%
Contains
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Magnesium
+26.7%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+28.1%
Contains
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Copper
+67.3%
Contains
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Manganese
+237.5%
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Selenium
+13%
Equal in Sodium - 61
Equal in Zinc - 0.43
Contains
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Calcium
+300%
Contains
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Iron
+264.7%
Contains
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Magnesium
+26.7%
Contains
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Phosphorus
+38.5%
Contains
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Potassium
+28.1%
Contains
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Copper
+67.3%
Contains
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Manganese
+237.5%
Contains
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Selenium
+13%
Equal in Sodium - 61
Equal in Zinc - 0.43
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.
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Contains
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Vitamin B2
+128.1%
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Vitamin B3
+33.9%
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Vitamin A
+91.7%
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Vitamin C
+∞%
Contains
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Vitamin B1
+85.8%
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Vitamin B5
+70.5%
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Vitamin B6
+40%
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Folate
+100%
Contains
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Vitamin B12
+1900%
Contains
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Vitamin B2
+128.1%
Contains
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Vitamin B3
+33.9%
Contains
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Vitamin A
+91.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+85.8%
Contains
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Vitamin B5
+70.5%
Contains
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Vitamin B6
+40%
Contains
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Folate
+100%
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Vitamin B12
+1900%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+42.9%
Contains
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Other
+77.5%
Equal in Protein - 22.1
Equal in Water - 64.75
Contains
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Fats
+42.9%
Contains
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Other
+77.5%
Equal in Protein - 22.1
Equal in Water - 64.75
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 21.71g | 22.1g |
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| Fats | 17.65g | 12.35g |
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| Calories | 252kcal | 206kcal |
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| Calcium | 60mg | 15mg |
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| Iron | 1.24mg | 0.34mg |
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| Magnesium | 38mg | 30mg |
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| Phosphorus | 349mg | 252mg |
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| Potassium | 492mg | 384mg |
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| Sodium | 65mg | 61mg |
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| Zinc | 0.47mg | 0.43mg |
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| Copper | 0.082mg | 0.049mg |
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| Manganese | 0.054mg | 0.016mg |
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| Selenium | 46.8µg | 41.4µg |
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| Vitamin A | 120IU | 230IU |
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| Vitamin A RAE | 36µg | 69µg |
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| Vitamin E | 1.14mg |
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| Vitamin D | 526IU |
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| Vitamin D | 13.1µg |
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| Vitamin C | 0mg | 3.7mg |
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| Vitamin B1 | 0.183mg | 0.34mg |
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| Vitamin B2 | 0.308mg | 0.135mg |
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| Vitamin B3 | 10.769mg | 8.045mg |
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| Vitamin B5 | 0.865mg | 1.475mg |
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| Vitamin B6 | 0.462mg | 0.647mg |
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| Folate | 17µg | 34µg |
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| Vitamin B12 | 0.14µg | 2.8µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.243mg | 0.248mg |
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| Threonine | 0.952mg | 0.969mg |
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| Isoleucine | 1mg | 1.018mg |
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| Leucine | 1.764mg | 1.796mg |
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| Lysine | 1.993mg | 2.03mg |
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| Methionine | 0.642mg | 0.654mg |
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| Phenylalanine | 0.847mg | 0.863mg |
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| Valine | 1.118mg | 1.139mg |
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| Histidine | 0.639mg | 0.651mg |
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| Cholesterol | 96mg | 63mg |
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| Saturated Fat | 2.397g |
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| Omega-3 - DHA | 1.457g |
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| Omega-3 - EPA | 0.69g |
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| Omega-3 - DPA | 0.17g |
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| Monounsaturated Fat | 4.181g |
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| Polyunsaturated fat | 4.553g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
43%
110%
Minerals Daily Need Coverage Score
60%
44%
Comparison summary
Which food is lower in Sugar?
Shad is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Shad is lower in Saturated Fat (difference - 2.397g)
Which food is cheaper?
Shad is cheaper (difference - $13)
Which food is richer in minerals?
Shad is relatively richer in minerals
Which food contains less Sodium?
Salmon contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 33mg)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)