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  6. Shad vs. Sardine

Shad vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between Shad and Sardine

  • Shad has more Vitamin B3, and Vitamin B6, however, Sardine is higher in Vitamin B12, Calcium, Iron, Phosphorus, Copper, and Selenium.
  • Sardine covers your daily need of Vitamin B12 367% more than Shad.
  • Shad has 3 times more Vitamin B6 than Sardine. While Shad has 0.462mg of Vitamin B6, Sardine has only 0.167mg.
  • Shad has less Cholesterol.

These are the specific foods used in this comparison Fish, shad, american, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Shad vs Sardine 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
Shad
2
:
8
Sardine
Sardine
Contains more Potassium +23.9%
Contains less Sodium -78.8%
Contains more Calcium +536.7%
Contains more Iron +135.5%
Contains more Phosphorus +40.4%
Contains more Zinc +178.7%
Contains more Copper +126.8%
Contains more Manganese +100%
Contains more Selenium +12.6%
Equal in Magnesium - 39
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Potassium +23.9%
Contains less Sodium -78.8%
Contains more Calcium +536.7%
Contains more Iron +135.5%
Contains more Phosphorus +40.4%
Contains more Zinc +178.7%
Contains more Copper +126.8%
Contains more Manganese +100%
Contains more Selenium +12.6%
Equal in Magnesium - 39

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
Shad
7
:
4
Sardine
Sardine
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +128.8%
Contains more Vitamin B2 +35.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +176.6%
Contains more Folate +70%
Contains more Vitamin B12 +6285.7%
Equal in Vitamin A - 108
Shad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +11.1%
Contains more Vitamin B1 +128.8%
Contains more Vitamin B2 +35.7%
Contains more Vitamin B3 +105.3%
Contains more Vitamin B5 +34.7%
Contains more Vitamin B6 +176.6%
Contains more Folate +70%
Contains more Vitamin B12 +6285.7%
Equal in Vitamin A - 108

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
1
:
3
Sardine
Sardine
Contains more Fats +54.1%
Contains more Protein +13.4%
Contains more Other +204.2%
Equal in Water - 59.61
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Fats +54.1%
Contains more Protein +13.4%
Contains more Other +204.2%
Equal in Water - 59.61

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shad Sardine Opinion
Protein 21.71g 24.62g Sardine
Fats 17.65g 11.45g Shad
Calories 252kcal 208kcal Shad
Calcium 60mg 382mg Sardine
Iron 1.24mg 2.92mg Sardine
Magnesium 38mg 39mg Sardine
Phosphorus 349mg 490mg Sardine
Potassium 492mg 397mg Shad
Sodium 65mg 307mg Shad
Zinc 0.47mg 1.31mg Sardine
Copper 0.082mg 0.186mg Sardine
Manganese 0.054mg 0.108mg Sardine
Selenium 46.8µg 52.7µg Sardine
Vitamin A 120IU 108IU Shad
Vitamin A RAE 36µg 32µg Shad
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin B1 0.183mg 0.08mg Shad
Vitamin B2 0.308mg 0.227mg Shad
Vitamin B3 10.769mg 5.245mg Shad
Vitamin B5 0.865mg 0.642mg Shad
Vitamin B6 0.462mg 0.167mg Shad
Folate 17µg 10µg Shad
Vitamin B12 0.14µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.243mg 0.276mg Sardine
Threonine 0.952mg 1.079mg Sardine
Isoleucine 1mg 1.134mg Sardine
Leucine 1.764mg 2.001mg Sardine
Lysine 1.993mg 2.26mg Sardine
Methionine 0.642mg 0.729mg Sardine
Phenylalanine 0.847mg 0.961mg Sardine
Valine 1.118mg 1.268mg Sardine
Histidine 0.639mg 0.725mg Sardine
Cholesterol 96mg 142mg Shad
Saturated Fat 1.528g Shad
Omega-3 - DHA 0.509g Sardine
Omega-3 - EPA 0.473g Sardine
Monounsaturated Fat 3.869g Sardine
Polyunsaturated fat 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad Sardine
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
43%
Shad
131%
Sardine
Minerals Daily Need Coverage Score
60%
Shad
94%
Sardine

Comparison summary

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 - 242mg)
Which food is lower in Cholesterol?
Shad
Shad is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 1.528g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $7)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/nutrients
  2. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.