Shad vs. Flatfish — In-Depth Nutrition Comparison
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The main differences between shad and flatfish
- Shad is richer in vitamin B3, vitamin B6, selenium, vitamin B2, vitamin B1, vitamin B5, and iron, yet flatfish is richer in vitamin B12.
- Daily need coverage for vitamin B3 for shad is 59% higher.
- Shad contains 12 times more vitamin B2 than flatfish. Shad contains 0.308mg of vitamin B2, while flatfish contains 0.025mg.
- Flatfish contains less cholesterol.
Food types used in this article are Fish, shad, american, cooked, dry heat and Fish, flatfish (flounder and sole species), 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 more MagnesiumMagnesium | +72.7% |
| Contains more CalciumCalcium | +140% |
| Contains more PotassiumPotassium | +149.7% |
| Contains more IronIron | +439.1% |
| Contains more CopperCopper | +256.5% |
| Contains more ZincZinc | +20.5% |
| Contains more PhosphorusPhosphorus | +12.9% |
| Contains less SodiumSodium | -82.1% |
| Contains more ManganeseManganese | +217.6% |
| Contains more SeleniumSelenium | +43.6% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +603.8% |
| Contains more Vitamin B2Vitamin B2 | +1132% |
| Contains more Vitamin B3Vitamin B3 | +742.6% |
| Contains more Vitamin B5Vitamin B5 | +281.1% |
| Contains more Vitamin B6Vitamin B6 | +301.7% |
| Contains more FolateFolate | +183.3% |
| Contains more Vitamin B12Vitamin B12 | +835.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 10.769mg | 1.278mg | 59% |
| Vitamin B12 | 0.14µg | 1.31µg | 49% |
| Vitamin B6 | 0.462mg | 0.115mg | 27% |
| Selenium | 46.8µg | 32.6µg | 26% |
| Fats | 17.65g | 2.37g | 24% |
| Vitamin B2 | 0.308mg | 0.025mg | 22% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Cholesterol | 96mg | 56mg | 13% |
| Iron | 1.24mg | 0.23mg | 13% |
| Protein | 21.71g | 15.24g | 13% |
| Vitamin B5 | 0.865mg | 0.227mg | 13% |
| Sodium | 65mg | 363mg | 13% |
| Vitamin B1 | 0.183mg | 0.026mg | 13% |
| Potassium | 492mg | 197mg | 9% |
| Calories | 252kcal | 86kcal | 8% |
| Copper | 0.082mg | 0.023mg | 7% |
| Phosphorus | 349mg | 309mg | 6% |
| Vitamin E | 0.77mg | 5% | |
| Magnesium | 38mg | 22mg | 4% |
| Calcium | 60mg | 25mg | 4% |
| Polyunsaturated fat | 0.459g | 3% | |
| Vitamin A | 36µg | 12µg | 3% |
| Folate | 17µg | 6µg | 3% |
| Monounsaturated fat | 0.657g | 2% | |
| Saturated fat | 0.542g | 2% | |
| Manganese | 0.054mg | 0.017mg | 2% |
| Zinc | 0.47mg | 0.39mg | 1% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.243mg | 0.197mg | 0% |
| Threonine | 0.952mg | 0.719mg | 0% |
| Isoleucine | 1mg | 0.754mg | 0% |
| Leucine | 1.764mg | 1.335mg | 0% |
| Lysine | 1.993mg | 1.561mg | 0% |
| Methionine | 0.642mg | 0.56mg | 0% |
| Phenylalanine | 0.847mg | 0.624mg | 0% |
| Valine | 1.118mg | 0.8mg | 0% |
| Histidine | 0.639mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.168g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.034g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.5% |
| Contains more FatsFats | +644.7% |
| Contains more WaterWater | +37% |
~equal in
Carbs
~0g
~equal in
Other
~1.28g
