Swordfish vs. Shad — In-Depth Nutrition Comparison
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What are the main differences between swordfish and shad?
- Swordfish is richer in vitamin B12, selenium, and vitamin B6, yet shad is richer in vitamin B2, iron, vitamin B3, vitamin B5, vitamin B1, and phosphorus.
- Swordfish's daily need coverage for vitamin B12 is 62% higher.
- Swordfish has 12 times more Vitamin B12 than shad. Swordfish has 1.62µg of Vitamin B12, while shad has 0.14µg.
- Swordfish contains less cholesterol.
We used Fish, swordfish, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.
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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 | +66% |
| Contains more SeleniumSelenium | +46.4% |
| Contains more CalciumCalcium | +900% |
| Contains more IronIron | +175.6% |
| Contains more CopperCopper | +78.3% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains less SodiumSodium | -33% |
| Contains more ManganeseManganese | +315.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B6Vitamin B6 | +33.1% |
| Contains more Vitamin B12Vitamin B12 | +1057.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +105.6% |
| Contains more Vitamin B2Vitamin B2 | +388.9% |
| Contains more Vitamin B3Vitamin B3 | +16.4% |
| Contains more Vitamin B5Vitamin B5 | +107.4% |
| Contains more FolateFolate | +750% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +15.3% |
| Contains more FatsFats | +122.6% |
| Contains more OtherOther | +294.4% |
~equal in
Protein
~21.71g
~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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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 252kcal |
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| Protein | 23.45g | 21.71g |
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| Fats | 7.93g | 17.65g |
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| Cholesterol | 78mg | 96mg |
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| Vitamin D | 666IU |
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| Magnesium | 35mg | 38mg |
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| Calcium | 6mg | 60mg |
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| Potassium | 499mg | 492mg |
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| Iron | 0.45mg | 1.24mg |
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| Copper | 0.046mg | 0.082mg |
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| Zinc | 0.78mg | 0.47mg |
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| Phosphorus | 304mg | 349mg |
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| Sodium | 97mg | 65mg |
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| Vitamin A | 129IU | 120IU |
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| Vitamin A | 43µg | 36µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 16.6µg |
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| Manganese | 0.013mg | 0.054mg |
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| Selenium | 68.5µg | 46.8µg |
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| Vitamin B1 | 0.089mg | 0.183mg |
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| Vitamin B2 | 0.063mg | 0.308mg |
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| Vitamin B3 | 9.254mg | 10.769mg |
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| Vitamin B5 | 0.417mg | 0.865mg |
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| Vitamin B6 | 0.615mg | 0.462mg |
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| Vitamin B12 | 1.62µg | 0.14µg |
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| Vitamin K | 0.1µg |
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| Folate | 2µg | 17µg |
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| Trans Fat | 0.056g |
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| Choline | 77.5mg |
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| Saturated Fat | 1.911g |
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| Monounsaturated Fat | 3.544g |
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| Polyunsaturated fat | 1.368g |
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| Tryptophan | 0.265mg | 0.243mg |
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| Threonine | 1.035mg | 0.952mg |
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| Isoleucine | 1.088mg | 1mg |
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| Leucine | 1.919mg | 1.764mg |
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| Lysine | 2.168mg | 1.993mg |
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| Methionine | 0.699mg | 0.642mg |
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| Phenylalanine | 0.922mg | 0.847mg |
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| Valine | 1.216mg | 1.118mg |
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| Histidine | 0.695mg | 0.639mg |
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| Omega-3 - EPA | 0.127g |
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| Omega-3 - DHA | 0.772g |
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| Omega-3 - DPA | 0.168g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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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
91%
40%
Minerals Daily Need Coverage Score
64%
60%
Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Shad is lower in Saturated Fat (difference - 1.911g)
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.