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.
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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
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Calcium
+445.5%
Contains
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Iron
+138.5%
Contains
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Phosphorus
+14.4%
Contains
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Potassium
+12.8%
Contains
less
Sodium
-29.3%
Contains
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Manganese
+315.4%
Contains
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Selenium
+31.8%
Contains
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Zinc
+17%
Equal in Magnesium - 36
Equal in Copper - 0.076
Contains
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Calcium
+445.5%
Contains
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Iron
+138.5%
Contains
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Phosphorus
+14.4%
Contains
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Potassium
+12.8%
Contains
less
Sodium
-29.3%
Contains
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Manganese
+315.4%
Contains
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Selenium
+31.8%
Contains
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Zinc
+17%
Equal in Magnesium - 36
Equal in Copper - 0.076
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
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Vitamin B1
+16.6%
Contains
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Vitamin B2
+25.2%
Contains
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Folate
+142.9%
Contains
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Vitamin A
+60.8%
Contains
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Vitamin B5
+47.3%
Contains
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Vitamin B6
+79%
Contains
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Vitamin B12
+3092.9%
Equal in Vitamin B3 - 10.123
Contains
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Vitamin B1
+16.6%
Contains
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Vitamin B2
+25.2%
Contains
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Folate
+142.9%
Contains
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Vitamin A
+60.8%
Contains
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Vitamin B5
+47.3%
Contains
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Vitamin B6
+79%
Contains
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Vitamin B12
+3092.9%
Equal in Vitamin B3 - 10.123
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+216.9%
Contains
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Other
+129%
Contains
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Protein
+22%
Contains
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Water
+13.7%
Protein:
21.71 g
Fats:
17.65 g
Carbs:
0 g
Water:
59.22 g
Other:
1.42 g
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Contains
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Fats
+216.9%
Contains
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Other
+129%
Contains
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Protein
+22%
Contains
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Water
+13.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 21.71g | 26.48g |
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| Fats | 17.65g | 5.57g |
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| Calories | 252kcal | 156kcal |
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| Calcium | 60mg | 11mg |
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| Iron | 1.24mg | 0.52mg |
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| Magnesium | 38mg | 36mg |
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| Phosphorus | 349mg | 305mg |
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| Potassium | 492mg | 436mg |
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| Sodium | 65mg | 92mg |
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| Zinc | 0.47mg | 0.55mg |
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| Copper | 0.082mg | 0.076mg |
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| Manganese | 0.054mg | 0.013mg |
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| Selenium | 46.8µg | 35.5µg |
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| Vitamin A | 120IU | 193IU |
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| Vitamin A RAE | 36µg | 58µg |
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| Vitamin E | 0.99mg |
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| Vitamin D | 670IU |
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| Vitamin D | 16.7µg |
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| Vitamin B1 | 0.183mg | 0.157mg |
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| Vitamin B2 | 0.308mg | 0.246mg |
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| Vitamin B3 | 10.769mg | 10.123mg |
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| Vitamin B5 | 0.865mg | 1.274mg |
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| Vitamin B6 | 0.462mg | 0.827mg |
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| Folate | 17µg | 7µg |
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| Vitamin B12 | 0.14µg | 4.47µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.243mg | 0.335mg |
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| Threonine | 0.952mg | 1.247mg |
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| Isoleucine | 1mg | 1.274mg |
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| Leucine | 1.764mg | 2.185mg |
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| Lysine | 1.993mg | 2.574mg |
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| Methionine | 0.642mg | 0.858mg |
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| Phenylalanine | 0.847mg | 1.086mg |
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| Valine | 1.118mg | 1.461mg |
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| Histidine | 0.639mg | 0.711mg |
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| Cholesterol | 96mg | 61mg |
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| Trans Fat | 0.023g |
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| Saturated Fat | 0.969g |
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| Omega-3 - DHA | 0.56g |
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| Omega-3 - EPA | 0.299g |
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| Omega-3 - DPA | 0.093g |
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| Monounsaturated Fat | 1.864g |
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| Polyunsaturated fat | 1.327g |
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| Omega-6 - Eicosadienoic acid | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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%
137%
Minerals Daily Need Coverage Score
60%
47%
Comparison summary
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Shad is lower in Saturated Fat (difference - 0.969g)
Which food is cheaper?
Shad is cheaper (difference - $13)
Which food is richer in minerals?
Shad is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.