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Shad vs. Caviar — In-Depth Nutrition Comparison

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What are the differences between shad and caviar?

  • Shad is higher in vitamin B3, yet caviar is higher in vitamin B12, iron, magnesium, vitamin B5, selenium, vitamin A, and vitamin B2.
  • Caviar's daily need coverage for vitamin B12 is 827% more.
  • Shad has 90 times more vitamin B3 than caviar. While shad has 10.769mg of vitamin B3, caviar has only 0.12mg.
  • The amount of cholesterol in shad is lower.

We used Fish, shad, american, cooked, dry heat and Fish, caviar, black and red, granular types in this article.

Infographic

Shad vs Caviar 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.
Shad
2
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%
Caviar
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +171.8%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +689.5%
Contains more CalciumCalcium +358.3%
Contains more IronIron +858.1%
Contains more CopperCopper +34.1%
Contains more ZincZinc +102.1%
Contains more SeleniumSelenium +40%
~equal in Phosphorus ~356mg
~equal in Manganese ~0.05mg

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
2
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%
Caviar
9
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin B3Vitamin B3 +8874.2%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more Vitamin AVitamin A +652.8%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B5Vitamin B5 +304.6%
Contains more Vitamin B12Vitamin B12 +14185.7%
Contains more FolateFolate +194.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.19mg

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
Caviar
4
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more WaterWater +24.7%
Contains more ProteinProtein +13.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +322.5%
~equal in Fats ~17.9g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shad Caviar DV% diff.
Vitamin B12 0.14µg 20µg 828%
Cholesterol 96mg 588mg 164%
Iron 1.24mg 11.88mg 133%
Choline 490.9mg 89%
Vitamin B3 10.769mg 0.12mg 67%
Magnesium 38mg 300mg 62%
Sodium 65mg 1500mg 62%
Vitamin B5 0.865mg 3.5mg 53%
Polyunsaturated fat 7.405g 49%
Selenium 46.8µg 65.5µg 34%
Vitamin A 36µg 271µg 26%
Vitamin B2 0.308mg 0.62mg 24%
Calcium 60mg 275mg 22%
Saturated fat 4.06g 18%
Vitamin D 117IU 15%
Vitamin D 2.9µg 15%
Vitamin E 1.89mg 13%
Monounsaturated fat 4.631g 12%
Vitamin B6 0.462mg 0.32mg 11%
Potassium 492mg 181mg 9%
Folate 17µg 50µg 8%
Protein 21.71g 24.6g 6%
Zinc 0.47mg 0.95mg 4%
Copper 0.082mg 0.11mg 3%
Vitamin K 0.6µg 1%
Calories 252kcal 264kcal 1%
Vitamin B1 0.183mg 0.19mg 1%
Phosphorus 349mg 356mg 1%
Carbs 0g 4g 1%
Fats 17.65g 17.9g 0%
Net carbs 0g 4g N/A
Manganese 0.054mg 0.05mg 0%
Tryptophan 0.243mg 0.323mg 0%
Threonine 0.952mg 1.263mg 0%
Isoleucine 1mg 1.035mg 0%
Leucine 1.764mg 2.133mg 0%
Lysine 1.993mg 1.834mg 0%
Methionine 0.642mg 0.646mg 0%
Phenylalanine 0.847mg 1.071mg 0%
Valine 1.118mg 1.263mg 0%
Histidine 0.639mg 0.649mg 0%
Omega-3 - EPA 2.741g N/A
Omega-3 - DHA 3.8g N/A
Omega-3 - DPA 0.229g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad Caviar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
40%
Shad
266%
Caviar
Minerals Daily Need Coverage Score
60%
Shad
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Shad
Shad is lower in Cholesterol (difference - 492mg)
Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 1435mg)
Which food is lower in Saturated fat?
Shad
Shad is lower in Saturated fat (difference - 4.06g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $100)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.