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Shad vs. Perch — In-Depth Nutrition Comparison

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What are the main differences between shad and perch?

  • Shad is richer in selenium, vitamin B3, vitamin B6, vitamin B2, phosphorus, and vitamin B1, yet perch is richer in vitamin B12, manganese, copper, and zinc.
  • Perch's daily need coverage for vitamin B12 is 86% higher.
  • Shad has 6 times more vitamin B3 than perch. Shad has 10.769mg of vitamin B3, while perch has 1.9mg.

We used Fish, shad, american, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat types in this comparison.

Infographic

Shad vs Perch infographic
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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
4
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%
Perch
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains more PotassiumPotassium +43%
Contains more PhosphorusPhosphorus +35.8%
Contains less SodiumSodium -17.7%
Contains more SeleniumSelenium +190.7%
Contains more CalciumCalcium +70%
Contains more CopperCopper +134.1%
Contains more ZincZinc +204.3%
Contains more ManganeseManganese +1566.7%
~equal in Magnesium ~38mg
~equal in Iron ~1.16mg

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
6
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%
Perch
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 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin B1Vitamin B1 +128.8%
Contains more Vitamin B2Vitamin B2 +156.7%
Contains more Vitamin B3Vitamin B3 +466.8%
Contains more Vitamin B6Vitamin B6 +230%
Contains more FolateFolate +183.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +1471.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shad Perch DV% diff.
Vitamin B12 0.14µg 2.2µg 86%
Selenium 46.8µg 16.1µg 56%
Vitamin B3 10.769mg 1.9mg 55%
Manganese 0.054mg 0.9mg 37%
Fats 17.65g 1.18g 25%
Vitamin B6 0.462mg 0.14mg 25%
Vitamin B2 0.308mg 0.12mg 14%
Phosphorus 349mg 257mg 13%
Copper 0.082mg 0.192mg 12%
Zinc 0.47mg 1.43mg 9%
Vitamin B1 0.183mg 0.08mg 9%
Calories 252kcal 117kcal 7%
Cholesterol 96mg 115mg 6%
Protein 21.71g 24.86g 6%
Potassium 492mg 344mg 4%
Calcium 60mg 102mg 4%
Polyunsaturated fat 0.472g 3%
Vitamin A 36µg 10µg 3%
Folate 17µg 6µg 3%
Vitamin C 0mg 1.7mg 2%
Sodium 65mg 79mg 1%
Iron 1.24mg 1.16mg 1%
Saturated fat 0.237g 1%
Magnesium 38mg 38mg 0%
Vitamin B5 0.865mg 0.87mg 0%
Monounsaturated fat 0.195g 0%
Tryptophan 0.243mg 0.278mg 0%
Threonine 0.952mg 1.09mg 0%
Isoleucine 1mg 1.145mg 0%
Leucine 1.764mg 2.02mg 0%
Lysine 1.993mg 2.283mg 0%
Methionine 0.642mg 0.736mg 0%
Phenylalanine 0.847mg 0.97mg 0%
Valine 1.118mg 1.281mg 0%
Histidine 0.639mg 0.732mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.223g N/A
Omega-3 - DPA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more FatsFats +1395.8%
Contains more OtherOther +100%
Contains more ProteinProtein +14.5%
Contains more WaterWater +23.7%
~equal in Carbs ~0g

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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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.