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Shad vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on the differences between shad and rainbow trout

  • Shad has more selenium, vitamin B3, phosphorus, vitamin B2, iron, vitamin B6, and vitamin B1; however, rainbow trout is higher in vitamin B12 and vitamin B5.
  • Rainbow trout covers your daily vitamin B12 needs 173% more than shad.
  • Rainbow trout contains 4 times less iron than shad. Shad contains 1.24mg of iron, while rainbow trout contains 0.31mg.
  • Rainbow trout has less cholesterol.

Food varieties used in this article are Fish, shad, american, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Shad vs Rainbow trout 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
8
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +300%
Contains more CopperCopper +78.3%
Contains more PhosphorusPhosphorus +54.4%
Contains more ManganeseManganese +390.9%
Contains more SeleniumSelenium +98.3%
Contains less SodiumSodium -21.5%
~equal in Zinc ~0.45mg

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
5
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B2Vitamin B2 +242.2%
Contains more Vitamin B3Vitamin B3 +93.4%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more FolateFolate +54.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B12Vitamin B12 +2971.4%

All nutrients comparison - raw data values

Nutrient Shad Rainbow trout DV% diff.
Vitamin B12 0.14µg 4.3µg 173%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 46.8µg 23.6µg 42%
Vitamin B3 10.769mg 5.567mg 33%
Fats 17.65g 6.18g 18%
Phosphorus 349mg 226mg 18%
Vitamin B2 0.308mg 0.09mg 17%
Vitamin E 2.34mg 16%
Vitamin B5 0.865mg 1.667mg 16%
Choline 65mg 12%
Cholesterol 96mg 59mg 12%
Iron 1.24mg 0.31mg 12%
Polyunsaturated fat 1.507g 10%
Vitamin B6 0.462mg 0.34mg 9%
Calories 252kcal 141kcal 6%
Saturated fat 1.383g 6%
Monounsaturated fat 1.979g 5%
Vitamin A 36µg 84µg 5%
Vitamin B1 0.183mg 0.12mg 5%
Copper 0.082mg 0.046mg 4%
Calcium 60mg 25mg 4%
Protein 21.71g 19.94g 4%
Potassium 492mg 377mg 3%
Magnesium 38mg 25mg 3%
Vitamin C 0mg 2.9mg 3%
Manganese 0.054mg 0.011mg 2%
Folate 17µg 11µg 2%
Sodium 65mg 51mg 1%
Zinc 0.47mg 0.45mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.243mg 0.234mg 0%
Threonine 0.952mg 0.915mg 0%
Isoleucine 1mg 0.962mg 0%
Leucine 1.764mg 1.696mg 0%
Lysine 1.993mg 1.916mg 0%
Methionine 0.642mg 0.618mg 0%
Phenylalanine 0.847mg 0.815mg 0%
Valine 1.118mg 1.075mg 0%
Histidine 0.639mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
3
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +185.6%
Contains more OtherOther +1675%
Contains more WaterWater +24.6%
~equal in Protein ~19.94g
~equal in Carbs ~0g

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.