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Shad vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between shad and swordfish?

  • Shad is richer in vitamin B2, iron, vitamin B3, vitamin B5, vitamin B1, and phosphorus, yet swordfish is richer in vitamin B12, selenium, and vitamin B6.
  • Swordfish's daily need coverage for vitamin B12 is 62% higher.
  • Shad has 5 times more vitamin B2 than swordfish. Shad has 0.308mg of vitamin B2, while swordfish has 0.063mg.
  • Swordfish contains less cholesterol.

We used Fish, shad, american, cooked, dry heat and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Shad vs Swordfish 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
6
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +900%
Contains more IronIron +175.6%
Contains more CopperCopper +78.3%
Contains more PhosphorusPhosphorus +14.8%
Contains less SodiumSodium -33%
Contains more ManganeseManganese +315.4%
Contains more ZincZinc +66%
Contains more SeleniumSelenium +46.4%
~equal in Magnesium ~35mg
~equal in Potassium ~499mg

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
5
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +105.6%
Contains more Vitamin B2Vitamin B2 +388.9%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin B5Vitamin B5 +107.4%
Contains more FolateFolate +750%
Contains more Vitamin AVitamin A +19.4%
Contains more Vitamin B6Vitamin B6 +33.1%
Contains more Vitamin B12Vitamin B12 +1057.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Shad Swordfish DV% diff.
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 0.14µg 1.62µg 62%
Selenium 46.8µg 68.5µg 39%
Vitamin B2 0.308mg 0.063mg 19%
Vitamin E 2.41mg 16%
Fats 17.65g 7.93g 15%
Choline 77.5mg 14%
Vitamin B6 0.462mg 0.615mg 12%
Iron 1.24mg 0.45mg 10%
Saturated fat 1.911g 9%
Vitamin B3 10.769mg 9.254mg 9%
Monounsaturated fat 3.544g 9%
Polyunsaturated fat 1.368g 9%
Vitamin B5 0.865mg 0.417mg 9%
Vitamin B1 0.183mg 0.089mg 8%
Phosphorus 349mg 304mg 6%
Cholesterol 96mg 78mg 6%
Calcium 60mg 6mg 5%
Folate 17µg 2µg 4%
Calories 252kcal 172kcal 4%
Copper 0.082mg 0.046mg 4%
Zinc 0.47mg 0.78mg 3%
Protein 21.71g 23.45g 3%
Manganese 0.054mg 0.013mg 2%
Vitamin A 36µg 43µg 1%
Sodium 65mg 97mg 1%
Magnesium 38mg 35mg 1%
Potassium 492mg 499mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.243mg 0.265mg 0%
Threonine 0.952mg 1.035mg 0%
Isoleucine 1mg 1.088mg 0%
Leucine 1.764mg 1.919mg 0%
Lysine 1.993mg 2.168mg 0%
Methionine 0.642mg 0.699mg 0%
Phenylalanine 0.847mg 0.922mg 0%
Valine 1.118mg 1.216mg 0%
Histidine 0.639mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +122.6%
Contains more OtherOther +294.4%
Contains more WaterWater +15.3%
~equal in Protein ~23.45g
~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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.