Shad vs. Whitefish — In-Depth Nutrition Comparison

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How are shad and whitefish different?

Shad is richer in selenium, vitamin B3, vitamin B2, iron, and vitamin B6, while whitefish is higher in vitamin B12 and zinc.
Shad covers your daily need for selenium, 56% more than whitefish.
Shad contains 3 times more vitamin B3 than whitefish. Shad contains 10.769mg of vitamin B3, while whitefish contains 3.846mg.
Whitefish is lower in cholesterol.

Fish, shad, american, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat types were used in this article.

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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.

Shad

Whitefish

Contains more CalciumCalcium	+81.8%
Contains more PotassiumPotassium	+21.2%
Contains more IronIron	+163.8%
Contains more SeleniumSelenium	+188.9%

Contains more MagnesiumMagnesium	+10.5%
Contains more CopperCopper	+12.2%
Contains more ZincZinc	+170.2%
Contains more ManganeseManganese	+59.3%

~equal in Phosphorus ~346mg

~equal in Sodium ~65mg

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

Whitefish

Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B3Vitamin B3	+180%
Contains more Vitamin B6Vitamin B6	+33.5%

Contains more Vitamin B12Vitamin B12

+585.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~39µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.171mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.8µg	16.2µg	56%
Vitamin B3	10.769mg	3.846mg	43%
Vitamin B12	0.14µg	0.96µg	34%
Polyunsaturated fat		2.755g	18%
Fats	17.65g	7.51g	16%
Vitamin B2	0.308mg	0.154mg	12%
Iron	1.24mg	0.47mg	10%
Vitamin B6	0.462mg	0.346mg	9%
Zinc	0.47mg	1.27mg	7%
Cholesterol	96mg	77mg	6%
Protein	21.71g	24.47g	6%
Monounsaturated fat		2.559g	6%
Saturated fat		1.162g	5%
Calories	252kcal	172kcal	4%
Calcium	60mg	33mg	3%
Potassium	492mg	406mg	3%
Manganese	0.054mg	0.086mg	1%
Vitamin B1	0.183mg	0.171mg	1%
Copper	0.082mg	0.092mg	1%
Magnesium	38mg	42mg	1%
Phosphorus	349mg	346mg	0%
Sodium	65mg	65mg	0%
Vitamin A	36µg	39µg	0%
Vitamin B5	0.865mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.243mg	0.274mg	0%
Threonine	0.952mg	1.073mg	0%
Isoleucine	1mg	1.128mg	0%
Leucine	1.764mg	1.989mg	0%
Lysine	1.993mg	2.248mg	0%
Methionine	0.642mg	0.724mg	0%
Phenylalanine	0.847mg	0.955mg	0%
Valine	1.118mg	1.261mg	0%
Histidine	0.639mg	0.721mg	0%
Omega-3 - EPA		0.406g	N/A
Omega-3 - DHA		1.206g	N/A
Omega-3 - DPA		0.209g	N/A