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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 contains less cholesterol.

We used Fish, swordfish, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.

Infographic

Swordfish vs Shad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Shad
6
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%
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%
~equal in Magnesium ~38mg
~equal in Potassium ~492mg

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.
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Shad
5
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%
Contains more Vitamin AVitamin A +19.4%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
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.
Swordfish Shad
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 Swordfish Shad DV% diff.
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 1.62µg 0.14µg 62%
Selenium 68.5µg 46.8µg 39%
Vitamin B2 0.063mg 0.308mg 19%
Vitamin E 2.41mg 16%
Fats 7.93g 17.65g 15%
Choline 77.5mg 14%
Vitamin B6 0.615mg 0.462mg 12%
Iron 0.45mg 1.24mg 10%
Saturated fat 1.911g 9%
Vitamin B3 9.254mg 10.769mg 9%
Monounsaturated fat 3.544g 9%
Polyunsaturated fat 1.368g 9%
Vitamin B5 0.417mg 0.865mg 9%
Vitamin B1 0.089mg 0.183mg 8%
Phosphorus 304mg 349mg 6%
Cholesterol 78mg 96mg 6%
Calcium 6mg 60mg 5%
Folate 2µg 17µg 4%
Calories 172kcal 252kcal 4%
Copper 0.046mg 0.082mg 4%
Zinc 0.78mg 0.47mg 3%
Protein 23.45g 21.71g 3%
Manganese 0.013mg 0.054mg 2%
Vitamin A 43µg 36µg 1%
Sodium 97mg 65mg 1%
Magnesium 35mg 38mg 1%
Potassium 499mg 492mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0.243mg 0%
Threonine 1.035mg 0.952mg 0%
Isoleucine 1.088mg 1mg 0%
Leucine 1.919mg 1.764mg 0%
Lysine 2.168mg 1.993mg 0%
Methionine 0.699mg 0.642mg 0%
Phenylalanine 0.922mg 0.847mg 0%
Valine 1.216mg 1.118mg 0%
Histidine 0.695mg 0.639mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Shad
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
72%
Swordfish
40%
Shad
Minerals Daily Need Coverage Score
64%
Swordfish
60%
Shad

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 18mg)
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 - 32mg)
Which food is lower in Saturated fat?
Shad
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.