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Shad vs. Whiting — In-Depth Nutrition Comparison

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How are shad and whiting different?

  • Shad is richer in vitamin B3, vitamin B6, vitamin B2, vitamin B5, selenium, iron, vitamin B1, and phosphorus, while whiting is higher in vitamin B12.
  • Whiting covers your daily need for vitamin B12, 102% more than shad.
  • Shad contains 6 times more vitamin B3 than whiting. Shad contains 10.769mg of vitamin B3, while whiting contains 1.67mg.

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

Infographic

Shad vs Whiting 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
7
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 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more MagnesiumMagnesium +40.7%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +195.2%
Contains more CopperCopper +105%
Contains more PhosphorusPhosphorus +22.5%
Contains less SodiumSodium -50.8%
Contains more SeleniumSelenium +13.9%
Contains more ZincZinc +12.8%
Contains more ManganeseManganese +140.7%
~equal in Calcium ~62mg

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
6
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% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Contains more Vitamin B1Vitamin B1 +169.1%
Contains more Vitamin B2Vitamin B2 +413.3%
Contains more Vitamin B3Vitamin B3 +544.9%
Contains more Vitamin B5Vitamin B5 +246%
Contains more Vitamin B6Vitamin B6 +156.7%
Contains more FolateFolate +13.3%
Contains more Vitamin B12Vitamin B12 +1757.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~38µg

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% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more FatsFats +944.4%
Contains more OtherOther +1083.3%
Contains more WaterWater +26.2%
~equal in Protein ~23.48g
~equal in Carbs ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shad Whiting
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
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 Whiting DV% diff.
Vitamin B12 0.14µg 2.6µg 103%
Vitamin B3 10.769mg 1.67mg 57%
Fats 17.65g 1.69g 25%
Vitamin B6 0.462mg 0.18mg 22%
Vitamin B2 0.308mg 0.06mg 19%
Choline 83.3mg 15%
Vitamin B5 0.865mg 0.25mg 12%
Iron 1.24mg 0.42mg 10%
Vitamin B1 0.183mg 0.068mg 10%
Selenium 46.8µg 41.1µg 10%
Vitamin D 1.8µg 9%
Vitamin D 73IU 9%
Phosphorus 349mg 285mg 9%
Calories 252kcal 116kcal 7%
Copper 0.082mg 0.04mg 5%
Cholesterol 96mg 84mg 4%
Polyunsaturated fat 0.587g 4%
Protein 21.71g 23.48g 4%
Vitamin E 0.38mg 3%
Manganese 0.054mg 0.13mg 3%
Sodium 65mg 132mg 3%
Magnesium 38mg 27mg 3%
Potassium 492mg 434mg 2%
Saturated fat 0.4g 2%
Monounsaturated fat 0.445g 1%
Folate 17µg 15µg 1%
Zinc 0.47mg 0.53mg 1%
Calcium 60mg 62mg 0%
Vitamin A 36µg 38µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.243mg 0.263mg 0%
Threonine 0.952mg 1.029mg 0%
Isoleucine 1mg 1.082mg 0%
Leucine 1.764mg 1.908mg 0%
Lysine 1.993mg 2.156mg 0%
Methionine 0.642mg 0.695mg 0%
Phenylalanine 0.847mg 0.917mg 0%
Valine 1.118mg 1.21mg 0%
Histidine 0.639mg 0.691mg 0%
Omega-3 - EPA 0.283g N/A
Omega-3 - DHA 0.235g N/A
Omega-3 - DPA 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shad Whiting
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
42%
Whiting
Minerals Daily Need Coverage Score
60%
Shad
50%
Whiting

Comparison summary

Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 67mg)
Which food is lower in Saturated fat?
Shad
Shad is lower in Saturated fat (difference - 0.4g)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.