Sockeye salmon vs. Shad — In-Depth Nutrition Comparison
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Differences between Sockeye salmon and Shad
- Sockeye salmon has more Vitamin B12, Vitamin B6, and Vitamin B5, while Shad has more Selenium, Iron, and Phosphorus.
- Sockeye salmon's daily need coverage for Vitamin B12 is 180% higher.
- Shad contains 2 times less Vitamin B6 than Sockeye salmon. Sockeye salmon contains 0.827mg of Vitamin B6, while Shad contains 0.462mg.
- The amount of Cholesterol in Sockeye salmon is lower.
The food types used in this comparison are Fish, salmon, sockeye, cooked, dry heat and Fish, shad, american, cooked, dry heat.
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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.
| Contains more ZincZinc | +17% |
| Contains more CalciumCalcium | +445.5% |
| Contains more PotassiumPotassium | +12.8% |
| Contains more IronIron | +138.5% |
| Contains more PhosphorusPhosphorus | +14.4% |
| Contains less SodiumSodium | -29.3% |
| Contains more ManganeseManganese | +315.4% |
| Contains more SeleniumSelenium | +31.8% |
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.
| Contains more Vitamin AVitamin A | +60.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +47.3% |
| Contains more Vitamin B6Vitamin B6 | +79% |
| Contains more Vitamin B12Vitamin B12 | +3092.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.6% |
| Contains more Vitamin B2Vitamin B2 | +25.2% |
| Contains more FolateFolate | +142.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Protein:
21.71 g
Fats:
17.65 g
Carbs:
0 g
Water:
59.22 g
Other:
1.42 g
| Contains more ProteinProtein | +22% |
| Contains more WaterWater | +13.7% |
| Contains more FatsFats | +216.9% |
| Contains more OtherOther | +129% |
~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.
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 156kcal | 252kcal |
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| Protein | 26.48g | 21.71g |
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| Fats | 5.57g | 17.65g |
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| Cholesterol | 61mg | 96mg |
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| Vitamin D | 670IU |
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| Magnesium | 36mg | 38mg |
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| Calcium | 11mg | 60mg |
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| Potassium | 436mg | 492mg |
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| Iron | 0.52mg | 1.24mg |
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| Copper | 0.076mg | 0.082mg |
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| Zinc | 0.55mg | 0.47mg |
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| Phosphorus | 305mg | 349mg |
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| Sodium | 92mg | 65mg |
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| Vitamin A | 193IU | 120IU |
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| Vitamin A | 58µg | 36µg |
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| Vitamin E | 0.99mg |
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| Vitamin D | 16.7µg |
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| Manganese | 0.013mg | 0.054mg |
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| Selenium | 35.5µg | 46.8µg |
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| Vitamin B1 | 0.157mg | 0.183mg |
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| Vitamin B2 | 0.246mg | 0.308mg |
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| Vitamin B3 | 10.123mg | 10.769mg |
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| Vitamin B5 | 1.274mg | 0.865mg |
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| Vitamin B6 | 0.827mg | 0.462mg |
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| Vitamin B12 | 4.47µg | 0.14µg |
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| Vitamin K | 0.1µg |
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| Folate | 7µg | 17µg |
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| Trans Fat | 0.023g |
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| Choline | 112.6mg |
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| Saturated Fat | 0.969g |
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| Monounsaturated Fat | 1.864g |
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| Polyunsaturated fat | 1.327g |
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| Tryptophan | 0.335mg | 0.243mg |
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| Threonine | 1.247mg | 0.952mg |
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| Isoleucine | 1.274mg | 1mg |
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| Leucine | 2.185mg | 1.764mg |
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| Lysine | 2.574mg | 1.993mg |
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| Methionine | 0.858mg | 0.642mg |
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| Phenylalanine | 1.086mg | 0.847mg |
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| Valine | 1.461mg | 1.118mg |
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| Histidine | 0.711mg | 0.639mg |
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| Omega-3 - EPA | 0.299g |
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| Omega-3 - DHA | 0.56g |
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| Omega-3 - DPA | 0.093g |
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| Omega-6 - Eicosadienoic acid | 0.019g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
132%
40%
Minerals Daily Need Coverage Score
47%
60%
Comparison summary
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 35mg)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food is lower in Sugar?
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Shad is lower in Saturated Fat (difference - 0.969g)
Which food is cheaper?
Shad is cheaper (difference - $13)
Which food is richer in minerals?
Shad is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)