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  6. Shad vs. Turbot

Shad vs. Turbot — In-Depth Nutrition Comparison

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What are the differences between Shad and Turbot?

  • Shad is higher in Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, Iron, and Vitamin B1, yet Turbot is higher in Vitamin B12, and Magnesium.
  • Turbot's daily need coverage for Vitamin B12 is 100% more.
  • Shad has 4 times more Vitamin B3 than Turbot. While Shad has 10.769mg of Vitamin B3, Turbot has only 2.679mg.
  • The amount of Cholesterol in Turbot is lower.

We used Fish, shad, american, cooked, dry heat and Fish, turbot, european, cooked, dry heat types in this article.

Infographic

Shad vs Turbot 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
8
:
1
Turbot
Turbot
Contains more Calcium +160.9%
Contains more Iron +169.6%
Contains more Phosphorus +111.5%
Contains more Potassium +61.3%
Contains less Sodium -66.1%
Contains more Zinc +67.9%
Contains more Copper +74.5%
Contains more Manganese +145.5%
Contains more Magnesium +71.1%
Equal in Selenium - 46.8
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Turbot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 18% 47% 71% 27% 26% 8% 16% 3% 256%
Contains more Calcium +160.9%
Contains more Iron +169.6%
Contains more Phosphorus +111.5%
Contains more Potassium +61.3%
Contains less Sodium -66.1%
Contains more Zinc +67.9%
Contains more Copper +74.5%
Contains more Manganese +145.5%
Contains more Magnesium +71.1%
Equal in Selenium - 46.8

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
:
2
Turbot
Turbot
Contains more Vitamin A +200%
Contains more Vitamin B1 +140.8%
Contains more Vitamin B2 +217.5%
Contains more Vitamin B3 +302%
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +90.9%
Contains more Folate +88.9%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +1714.3%
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%
Turbot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 6% 19% 23% 51% 40% 56% 7% 318% 0%
Contains more Vitamin A +200%
Contains more Vitamin B1 +140.8%
Contains more Vitamin B2 +217.5%
Contains more Vitamin B3 +302%
Contains more Vitamin B5 +31.5%
Contains more Vitamin B6 +90.9%
Contains more Folate +88.9%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +1714.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
Shad
2
:
2
Turbot
Turbot
Contains more Fats +366.9%
Contains more Water +19%
Contains more Other +265.5%
Equal in Protein - 20.58
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Turbot
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Contains more Fats +366.9%
Contains more Water +19%
Contains more Other +265.5%
Equal in Protein - 20.58

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shad Turbot Opinion
Protein 21.71g 20.58g Shad
Fats 17.65g 3.78g Shad
Calories 252kcal 122kcal Shad
Calcium 60mg 23mg Shad
Iron 1.24mg 0.46mg Shad
Magnesium 38mg 65mg Turbot
Phosphorus 349mg 165mg Shad
Potassium 492mg 305mg Shad
Sodium 65mg 192mg Shad
Zinc 0.47mg 0.28mg Shad
Copper 0.082mg 0.047mg Shad
Manganese 0.054mg 0.022mg Shad
Selenium 46.8µg 46.8µg
Vitamin A 120IU 40IU Shad
Vitamin A RAE 36µg 12µg Shad
Vitamin C 0mg 1.7mg Turbot
Vitamin B1 0.183mg 0.076mg Shad
Vitamin B2 0.308mg 0.097mg Shad
Vitamin B3 10.769mg 2.679mg Shad
Vitamin B5 0.865mg 0.658mg Shad
Vitamin B6 0.462mg 0.242mg Shad
Folate 17µg 9µg Shad
Vitamin B12 0.14µg 2.54µg Turbot
Tryptophan 0.243mg 0.23mg Shad
Threonine 0.952mg 0.902mg Shad
Isoleucine 1mg 0.948mg Shad
Leucine 1.764mg 1.672mg Shad
Lysine 1.993mg 1.89mg Shad
Methionine 0.642mg 0.609mg Shad
Phenylalanine 0.847mg 0.803mg Shad
Valine 1.118mg 1.06mg Shad
Histidine 0.639mg 0.606mg Shad
Cholesterol 96mg 62mg Turbot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad Turbot
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
43%
Turbot
Minerals Daily Need Coverage Score
60%
Shad
47%
Turbot

Comparison summary

Which food is lower in Cholesterol?
Turbot
Turbot is lower in Cholesterol (difference - 34mg)
Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 127mg)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is richer in vitamins?
Shad
Shad is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
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 ($)

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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.