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  6. Shad vs. Sockeye salmon

Shad vs. Sockeye salmon — In-Depth Nutrition Comparison

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Differences between shad and sockeye salmon

  • Shad has more selenium, iron, and phosphorus, while sockeye salmon has more vitamin B12, vitamin B6, and vitamin B5.
  • Sockeye salmon's daily need coverage for vitamin B12 is 180% higher.
  • Sockeye salmon contains 5 times less calcium than shad. Shad contains 60mg of calcium, while sockeye salmon contains 11mg.
  • The amount of cholesterol in sockeye salmon is lower.

The food types used in this comparison are Fish, shad, american, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Shad vs Sockeye salmon 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +12.8%
Contains more IronIron +138.5%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -29.3%
Contains more ManganeseManganese +315.4%
Contains more SeleniumSelenium +31.8%
Contains more ZincZinc +17%
~equal in Magnesium ~36mg
~equal in Copper ~0.076mg

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
3
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%
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin B1Vitamin B1 +16.6%
Contains more Vitamin B2Vitamin B2 +25.2%
Contains more FolateFolate +142.9%
Contains more Vitamin AVitamin A +61.1%
Contains more Vitamin B5Vitamin B5 +47.3%
Contains more Vitamin B6Vitamin B6 +79%
Contains more Vitamin B12Vitamin B12 +3092.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~10.123mg

All nutrients comparison - raw data values

Nutrient Shad Sockeye salmon DV% diff.
Vitamin B12 0.14µg 4.47µg 180%
Vitamin D 670IU 84%
Vitamin D 16.7µg 84%
Vitamin B6 0.462mg 0.827mg 28%
Selenium 46.8µg 35.5µg 21%
Choline 112.6mg 20%
Fats 17.65g 5.57g 19%
Cholesterol 96mg 61mg 12%
Protein 21.71g 26.48g 10%
Polyunsaturated fat 1.327g 9%
Iron 1.24mg 0.52mg 9%
Vitamin B5 0.865mg 1.274mg 8%
Vitamin E 0.99mg 7%
Phosphorus 349mg 305mg 6%
Monounsaturated fat 1.864g 5%
Vitamin B2 0.308mg 0.246mg 5%
Calories 252kcal 156kcal 5%
Calcium 60mg 11mg 5%
Saturated fat 0.969g 4%
Vitamin B3 10.769mg 10.123mg 4%
Folate 17µg 7µg 3%
Manganese 0.054mg 0.013mg 2%
Vitamin A 36µg 58µg 2%
Vitamin B1 0.183mg 0.157mg 2%
Potassium 492mg 436mg 2%
Sodium 65mg 92mg 1%
Zinc 0.47mg 0.55mg 1%
Copper 0.082mg 0.076mg 1%
Magnesium 38mg 36mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.243mg 0.335mg 0%
Threonine 0.952mg 1.247mg 0%
Isoleucine 1mg 1.274mg 0%
Leucine 1.764mg 2.185mg 0%
Lysine 1.993mg 2.574mg 0%
Methionine 0.642mg 0.858mg 0%
Phenylalanine 0.847mg 1.086mg 0%
Valine 1.118mg 1.461mg 0%
Histidine 0.639mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +216.9%
Contains more OtherOther +129%
Contains more ProteinProtein +22%
Contains more WaterWater +13.7%
~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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.