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  6. Shad vs. Smelt raw

Shad vs. Smelt raw — In-Depth Nutrition Comparison

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The main differences between Shad and Smelt raw

  • Shad is richer in Vitamin B3, Vitamin B6, Selenium, Phosphorus, Vitamin B2, and Vitamin B1, yet Smelt raw is richer in Vitamin B12, Manganese, and Zinc.
  • Daily need coverage for Vitamin B12 from Smelt raw is 137% higher.
  • Shad contains 18 times more Vitamin B1 than Smelt raw. Shad contains 0.183mg of Vitamin B1, while Smelt raw contains 0.01mg.
  • Smelt raw contains less Cholesterol.

Food types used in this article are Fish, shad, american, cooked, dry heat and Fish, smelt, rainbow, raw.

Infographic

Shad vs Smelt raw infographic
Infographic link

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
Shad
5
:
4
Smelt raw
Smelt raw
Contains more Iron +37.8%
Contains more Magnesium +26.7%
Contains more Phosphorus +51.7%
Contains more Potassium +69.7%
Contains more Selenium +28.2%
Contains more Zinc +251.1%
Contains more Copper +69.5%
Contains more Manganese +1196.3%
Equal in Calcium - 60
Equal in Sodium - 60
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Smelt raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 34% 22% 99% 26% 8% 45% 47% 92% 200%
Contains more Iron +37.8%
Contains more Magnesium +26.7%
Contains more Phosphorus +51.7%
Contains more Potassium +69.7%
Contains more Selenium +28.2%
Contains more Zinc +251.1%
Contains more Copper +69.5%
Contains more Manganese +1196.3%
Equal in Calcium - 60
Equal in Sodium - 60

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
Shad
7
:
4
Smelt raw
Smelt raw
Contains more Vitamin A +140%
Contains more Vitamin B1 +1730%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +642.7%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +208%
Contains more Folate +325%
Contains more Vitamin B12 +2357.1%
Shad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0%
Smelt raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 24% 0% 3% 28% 28% 39% 35% 3% 430% 1%
Contains more Vitamin A +140%
Contains more Vitamin B1 +1730%
Contains more Vitamin B2 +156.7%
Contains more Vitamin B3 +642.7%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +208%
Contains more Folate +325%
Contains more Vitamin B12 +2357.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
3
:
1
Smelt raw
Smelt raw
Contains more Protein +23.1%
Contains more Fats +629.3%
Contains more Other +20.3%
Contains more Water +33%
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Smelt raw
18% 2% 79%
Protein: 17.63 g
Fats: 2.42 g
Carbs: 0 g
Water: 78.77 g
Other: 1.18 g
Contains more Protein +23.1%
Contains more Fats +629.3%
Contains more Other +20.3%
Contains more Water +33%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shad Smelt raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Shad Smelt raw Opinion
Protein 21.71g 17.63g Shad
Fats 17.65g 2.42g Shad
Calories 252kcal 97kcal Shad
Calcium 60mg 60mg
Iron 1.24mg 0.9mg Shad
Magnesium 38mg 30mg Shad
Phosphorus 349mg 230mg Shad
Potassium 492mg 290mg Shad
Sodium 65mg 60mg Smelt raw
Zinc 0.47mg 1.65mg Smelt raw
Copper 0.082mg 0.139mg Smelt raw
Manganese 0.054mg 0.7mg Smelt raw
Selenium 46.8µg 36.5µg Shad
Vitamin A 120IU 50IU Shad
Vitamin A RAE 36µg 15µg Shad
Vitamin E 0.5mg Smelt raw
Vitamin D 31IU Smelt raw
Vitamin D 0.8µg Smelt raw
Vitamin B1 0.183mg 0.01mg Shad
Vitamin B2 0.308mg 0.12mg Shad
Vitamin B3 10.769mg 1.45mg Shad
Vitamin B5 0.865mg 0.638mg Shad
Vitamin B6 0.462mg 0.15mg Shad
Folate 17µg 4µg Shad
Vitamin B12 0.14µg 3.44µg Smelt raw
Vitamin K 0.1µg Smelt raw
Tryptophan 0.243mg 0.197mg Shad
Threonine 0.952mg 0.773mg Shad
Isoleucine 1mg 0.812mg Shad
Leucine 1.764mg 1.433mg Shad
Lysine 1.993mg 1.619mg Shad
Methionine 0.642mg 0.522mg Shad
Phenylalanine 0.847mg 0.688mg Shad
Valine 1.118mg 0.908mg Shad
Histidine 0.639mg 0.519mg Shad
Cholesterol 96mg 70mg Smelt raw
Saturated Fat 0.452g Shad
Omega-3 - DHA 0.418g Smelt raw
Omega-3 - EPA 0.275g Smelt raw
Omega-3 - DPA 0.018g Smelt raw
Monounsaturated Fat 0.641g Smelt raw
Polyunsaturated fat 0.885g Smelt raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad Smelt raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Shad
50%
Smelt raw
Minerals Daily Need Coverage Score
60%
Shad
59%
Smelt raw

Comparison summary

Which food contains less Sodium?
Smelt raw
Smelt raw contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Smelt raw
Smelt raw is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.452g)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Smelt raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175146/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.