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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.

Infographic

Shad vs Whitefish 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
4
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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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
3
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shad
1
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +135%
Contains more ProteinProtein +12.7%
Contains more OtherOther +106.3%
~equal in Carbs ~0g
~equal in Water ~65.09g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shad Whitefish 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad Whitefish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
40%
Shad
33%
Whitefish
Minerals Daily Need Coverage Score
60%
Shad
41%
Whitefish

Comparison summary

Which food is lower in Cholesterol?
Whitefish
Whitefish is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated fat?
Shad
Shad is lower in Saturated fat (difference - 1.162g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (65 mg)
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 minerals?
?
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.
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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.