Shad vs. Sablefish — In-Depth Nutrition Comparison

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Summary of differences between shad and sablefish

Shad has more vitamin B3, phosphorus, vitamin B2, vitamin B6, copper, and vitamin B1; however, sablefish is higher in vitamin B12 and magnesium.
Sablefish covers your daily need for vitamin B12, 54% more than shad.
Shad has 3 times more copper than sablefish. While shad has 0.082mg of copper, sablefish has only 0.028mg.
Sablefish has less cholesterol.

These are the specific foods used in this comparison Fish, shad, american, cooked, dry heat and Fish, sablefish, 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.

Shad

Sablefish

Contains more CalciumCalcium	+33.3%
Contains more CopperCopper	+192.9%
Contains more ZincZinc	+14.6%
Contains more PhosphorusPhosphorus	+62.3%
Contains less SodiumSodium	-9.7%
Contains more ManganeseManganese	+184.2%

Contains more MagnesiumMagnesium	+86.8%
Contains more IronIron	+32.3%

~equal in Potassium ~459mg

~equal in Selenium ~46.8µg

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

Sablefish

Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B2Vitamin B2	+167.8%
Contains more Vitamin B3Vitamin B3	+110%
Contains more Vitamin B6Vitamin B6	+33.5%

Contains more Vitamin AVitamin A	+183.3%
Contains more Vitamin B12Vitamin B12	+928.6%

~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	1.44µg	54%
Vitamin B3	10.769mg	5.128mg	35%
Monounsaturated fat		10.328g	26%
Saturated fat		4.099g	19%
Phosphorus	349mg	215mg	19%
Polyunsaturated fat		2.618g	17%
Vitamin B2	0.308mg	0.115mg	15%
Cholesterol	96mg	63mg	11%
Protein	21.71g	17.19g	9%
Vitamin B6	0.462mg	0.346mg	9%
Magnesium	38mg	71mg	8%
Vitamin A	36µg	102µg	7%
Copper	0.082mg	0.028mg	6%
Iron	1.24mg	1.64mg	5%
Vitamin B1	0.183mg	0.122mg	5%
Fats	17.65g	19.62g	3%
Calcium	60mg	45mg	2%
Manganese	0.054mg	0.019mg	2%
Potassium	492mg	459mg	1%
Zinc	0.47mg	0.41mg	1%
Calories	252kcal	250kcal	0%
Sodium	65mg	72mg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.865mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.243mg	0.193mg	0%
Threonine	0.952mg	0.754mg	0%
Isoleucine	1mg	0.792mg	0%
Leucine	1.764mg	1.397mg	0%
Lysine	1.993mg	1.579mg	0%
Methionine	0.642mg	0.509mg	0%
Phenylalanine	0.847mg	0.671mg	0%
Valine	1.118mg	0.886mg	0%
Histidine	0.639mg	0.506mg	0%
Omega-3 - EPA		0.867g	N/A
Omega-3 - DHA		0.92g	N/A
Omega-3 - DPA		0.216g	N/A