Shad vs. Rockfish — In-Depth Nutrition Comparison
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What are the main differences between shad and rockfish?
- Shad is richer in vitamin B3, vitamin B6, phosphorus, vitamin B1, iron, vitamin B5, and vitamin B2, yet rockfish is richer in vitamin B12 and selenium.
- Rockfish's daily need coverage for vitamin B12 is 60% higher.
- Shad has 7 times more vitamin B1 than rockfish. Shad has 0.183mg of vitamin B1, while rockfish has 0.027mg.
- Rockfish contains less cholesterol.
We used Fish, shad, american, cooked, dry heat and Fish, rockfish, Pacific, mixed species, cooked, dry heat types in this comparison.
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.
| Contains more MagnesiumMagnesium | +15.2% |
| Contains more CalciumCalcium | +252.9% |
| Contains more IronIron | +244.4% |
| Contains more CopperCopper | +100% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains less SodiumSodium | -27% |
| Contains more ManganeseManganese | +315.4% |
| Contains more SeleniumSelenium | +62.8% |
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 | +620% |
| Contains more Vitamin B1Vitamin B1 | +577.8% |
| Contains more Vitamin B2Vitamin B2 | +36.3% |
| Contains more Vitamin B3Vitamin B3 | +271.7% |
| Contains more Vitamin B5Vitamin B5 | +114.1% |
| Contains more Vitamin B6Vitamin B6 | +91.7% |
| Contains more FolateFolate | +70% |
| Contains more Vitamin B12Vitamin B12 | +1035.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.14µg | 1.59µg | 60% |
| Selenium | 46.8µg | 76.2µg | 53% |
| Vitamin B3 | 10.769mg | 2.897mg | 49% |
| Fats | 17.65g | 1.62g | 25% |
| Vitamin D | 4.6µg | 23% | |
| Vitamin D | 183IU | 23% | |
| Vitamin B6 | 0.462mg | 0.241mg | 17% |
| Choline | 78.7mg | 14% | |
| Phosphorus | 349mg | 248mg | 14% |
| Vitamin B1 | 0.183mg | 0.027mg | 13% |
| Cholesterol | 96mg | 61mg | 12% |
| Iron | 1.24mg | 0.36mg | 11% |
| Vitamin B5 | 0.865mg | 0.404mg | 9% |
| Calories | 252kcal | 109kcal | 7% |
| Vitamin B2 | 0.308mg | 0.226mg | 6% |
| Copper | 0.082mg | 0.041mg | 5% |
| Calcium | 60mg | 17mg | 4% |
| Vitamin E | 0.44mg | 3% | |
| Polyunsaturated fat | 0.485g | 3% | |
| Vitamin A | 36µg | 5µg | 3% |
| Folate | 17µg | 10µg | 2% |
| Manganese | 0.054mg | 0.013mg | 2% |
| Saturated fat | 0.42g | 2% | |
| Magnesium | 38mg | 33mg | 1% |
| Monounsaturated fat | 0.466g | 1% | |
| Potassium | 492mg | 467mg | 1% |
| Protein | 21.71g | 22.23g | 1% |
| Sodium | 65mg | 89mg | 1% |
| Zinc | 0.47mg | 0.43mg | 0% |
| Trans fat | 0.025g | N/A | |
| Tryptophan | 0.243mg | 0.296mg | 0% |
| Threonine | 0.952mg | 1.014mg | 0% |
| Isoleucine | 1mg | 1.06mg | 0% |
| Leucine | 1.764mg | 1.835mg | 0% |
| Lysine | 1.993mg | 2.188mg | 0% |
| Methionine | 0.642mg | 0.707mg | 0% |
| Phenylalanine | 0.847mg | 0.935mg | 0% |
| Valine | 1.118mg | 1.106mg | 0% |
| Histidine | 0.639mg | 0.502mg | 0% |
| Omega-3 - EPA | 0.107g | N/A | |
| Omega-3 - DHA | 0.238g | N/A | |
| Omega-3 - DPA | 0.027g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +989.5% |
| Contains more WaterWater | +26.1% |
~equal in
Protein
~22.23g
~equal in
Carbs
~0g
~equal in
Other
~1.48g
