Shad vs. Pacific saury — In-Depth Nutrition Comparison

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How are shad and pacific saury different?

Shad is higher in selenium, vitamin B3, vitamin B6, phosphorus, and vitamin B2; however, pacific saury is richer in vitamin B12, manganese, copper, vitamin B1, and calcium.
Daily need coverage for vitamin B12 for pacific saury is 90% higher.
Shad contains 4 times more vitamin B3 than pacific saury. While shad contains 10.769mg of vitamin B3, pacific saury contains only 2.801mg.

Fish, shad, american, cooked, dry heat and Fish, pike, walleye, cooked, dry heat are the varieties used in this article.

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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.

Shad

Pacific saury

Contains more PhosphorusPhosphorus	+29.7%
Contains more SeleniumSelenium	+188.9%

Contains more CalciumCalcium	+135%
Contains more IronIron	+34.7%
Contains more CopperCopper	+178%
Contains more ZincZinc	+68.1%
Contains more ManganeseManganese	+1800%

~equal in Magnesium ~38mg

~equal in Potassium ~499mg

~equal in Sodium ~65mg

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

Pacific saury

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B2Vitamin B2	+57.9%
Contains more Vitamin B3Vitamin B3	+284.5%
Contains more Vitamin B6Vitamin B6	+234.8%

Contains more Vitamin B1Vitamin B1	+70.5%
Contains more Vitamin B12Vitamin B12	+1550%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.14µg	2.31µg	90%
Selenium	46.8µg	16.2µg	56%
Vitamin B3	10.769mg	2.801mg	50%
Manganese	0.054mg	1.026mg	42%
Fats	17.65g	1.56g	25%
Vitamin B6	0.462mg	0.138mg	25%
Copper	0.082mg	0.228mg	16%
Phosphorus	349mg	269mg	11%
Vitamin B1	0.183mg	0.312mg	11%
Vitamin B2	0.308mg	0.195mg	9%
Calcium	60mg	141mg	8%
Calories	252kcal	119kcal	7%
Protein	21.71g	24.54g	6%
Iron	1.24mg	1.67mg	5%
Cholesterol	96mg	110mg	5%
Polyunsaturated fat		0.573g	4%
Zinc	0.47mg	0.79mg	3%
Saturated fat		0.319g	1%
Vitamin A	36µg	24µg	1%
Monounsaturated fat		0.377g	1%
Magnesium	38mg	38mg	0%
Potassium	492mg	499mg	0%
Sodium	65mg	65mg	0%
Vitamin B5	0.865mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.243mg	0.275mg	0%
Threonine	0.952mg	1.076mg	0%
Isoleucine	1mg	1.131mg	0%
Leucine	1.764mg	1.994mg	0%
Lysine	1.993mg	2.254mg	0%
Methionine	0.642mg	0.726mg	0%
Phenylalanine	0.847mg	0.958mg	0%
Valine	1.118mg	1.264mg	0%
Histidine	0.639mg	0.722mg	0%
Omega-3 - EPA		0.11g	N/A
Omega-3 - DHA		0.288g	N/A
Omega-3 - DPA		0.049g	N/A