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  6. Shad vs. Tuna

Shad vs. Tuna — In-Depth Nutrition Comparison

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What are the main differences between Shad and Tuna?

  • Shad is richer in Vitamin B2, Vitamin B5, and Calcium, yet Tuna is richer in Selenium, Vitamin B12, Vitamin B3, and Vitamin B6.
  • Tuna's daily need coverage for Selenium is 112% higher.
  • Shad has 15 times more Calcium than Tuna. Shad has 60mg of Calcium, while Tuna has 4mg.
  • Tuna contains less Cholesterol.

We used Fish, shad, american, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this comparison.

Infographic

Shad vs Tuna 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
6
:
4
Tuna
Tuna
Contains more Calcium +1400%
Contains more Iron +34.8%
Contains more Copper +90.7%
Contains more Manganese +315.4%
Contains more Magnesium +10.5%
Contains less Sodium -16.9%
Contains more Selenium +131.2%
Equal in Phosphorus - 333
Equal in Potassium - 527
Equal in Zinc - 0.45
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1400%
Contains more Iron +34.8%
Contains more Copper +90.7%
Contains more Manganese +315.4%
Contains more Magnesium +10.5%
Contains less Sodium -16.9%
Contains more Selenium +131.2%
Equal in Phosphorus - 333
Equal in Potassium - 527
Equal in Zinc - 0.45

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
5
:
6
Tuna
Tuna
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +124.7%
Contains more Vitamin B12 +1578.6%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +124.7%
Contains more Vitamin B12 +1578.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
2
:
2
Tuna
Tuna
Contains more Fats +2891.5%
Contains more Other +10.9%
Contains more Protein +34.3%
Contains more Water +16.5%
Equal in Other - 1.28
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +2891.5%
Contains more Other +10.9%
Contains more Protein +34.3%
Contains more Water +16.5%
Equal in Other - 1.28

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shad Tuna
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 Tuna Opinion
Protein 21.71g 29.15g Tuna
Fats 17.65g 0.59g Shad
Calories 252kcal 130kcal Shad
Calcium 60mg 4mg Shad
Iron 1.24mg 0.92mg Shad
Magnesium 38mg 42mg Tuna
Phosphorus 349mg 333mg Shad
Potassium 492mg 527mg Tuna
Sodium 65mg 54mg Tuna
Zinc 0.47mg 0.45mg Shad
Copper 0.082mg 0.043mg Shad
Manganese 0.054mg 0.013mg Shad
Selenium 46.8µg 108.2µg Tuna
Vitamin A 120IU 65IU Shad
Vitamin A RAE 36µg 22µg Shad
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.183mg 0.134mg Shad
Vitamin B2 0.308mg 0.137mg Shad
Vitamin B3 10.769mg 22.07mg Tuna
Vitamin B5 0.865mg 0.334mg Shad
Vitamin B6 0.462mg 1.038mg Tuna
Folate 17µg 2µg Shad
Vitamin B12 0.14µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.243mg 0.313mg Tuna
Threonine 0.952mg 1.224mg Tuna
Isoleucine 1mg 1.287mg Tuna
Leucine 1.764mg 2.27mg Tuna
Lysine 1.993mg 2.565mg Tuna
Methionine 0.642mg 0.827mg Tuna
Phenylalanine 0.847mg 1.091mg Tuna
Valine 1.118mg 1.438mg Tuna
Histidine 0.639mg 0.822mg Tuna
Cholesterol 96mg 47mg Tuna
Trans Fat 0.02g Shad
Saturated Fat 0.205g Shad
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g Tuna
Polyunsaturated fat 0.175g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad Tuna
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Shad
92%
Tuna
Minerals Daily Need Coverage Score
60%
Shad
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 49mg)
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 - 0.205g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.