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Trout vs. Shad — In-Depth Nutrition Comparison

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What are the main differences between trout and shad?

  • Trout is richer in vitamin B12, vitamin B5, and vitamin A, yet shad is richer in selenium, vitamin B3, vitamin B2, phosphorus, iron, and vitamin B6.
  • Trout's daily need coverage for vitamin B12 is 165% higher.
  • Trout has 3 times more vitamin A than shad. Trout has 100µg of vitamin A, while shad has 36µg.
  • Trout contains less cholesterol.

We used Fish, trout, rainbow, farmed, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.

Infographic

Trout 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.
Trout
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
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%
Contains more ZincZinc +14.9%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +100%
Contains more IronIron +244.4%
Contains more CopperCopper +49.1%
Contains more PhosphorusPhosphorus +29.3%
Contains more ManganeseManganese +315.4%
Contains more SeleniumSelenium +66.5%
~equal in Potassium ~492mg
~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.
Trout
8
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +177.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +130.1%
Contains more Vitamin B12Vitamin B12 +2835.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +187.9%
Contains more Vitamin B3Vitamin B3 +62%
Contains more Vitamin B6Vitamin B6 +19.7%
Contains more FolateFolate +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +16%
Contains more FatsFats +139.2%
Contains more OtherOther +1320%
~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.
Trout Shad
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Trout Shad DV% diff.
Vitamin B12 4.11µg 0.14µg 165%
Vitamin D 759IU 95%
Vitamin D 19µg 95%
Selenium 28.1µg 46.8µg 34%
Vitamin B3 6.646mg 10.769mg 26%
Vitamin B5 1.99mg 0.865mg 23%
Vitamin E 2.79mg 19%
Fats 7.38g 17.65g 16%
Vitamin B2 0.107mg 0.308mg 15%
Choline 77.6mg 14%
Polyunsaturated fat 1.799g 12%
Phosphorus 270mg 349mg 11%
Iron 0.36mg 1.24mg 11%
Cholesterol 70mg 96mg 9%
Saturated fat 1.651g 8%
Vitamin A 100µg 36µg 7%
Monounsaturated fat 2.363g 6%
Vitamin B6 0.386mg 0.462mg 6%
Protein 23.8g 21.71g 4%
Calories 168kcal 252kcal 4%
Vitamin B1 0.143mg 0.183mg 3%
Copper 0.055mg 0.082mg 3%
Calcium 30mg 60mg 3%
Vitamin C 2.9mg 0mg 3%
Manganese 0.013mg 0.054mg 2%
Magnesium 30mg 38mg 2%
Zinc 0.54mg 0.47mg 1%
Folate 12µg 17µg 1%
Potassium 450mg 492mg 1%
Sodium 61mg 65mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.243mg 0%
Threonine 1.092mg 0.952mg 0%
Isoleucine 1.148mg 1mg 0%
Leucine 2.025mg 1.764mg 0%
Lysine 2.287mg 1.993mg 0%
Methionine 0.738mg 0.642mg 0%
Phenylalanine 0.973mg 0.847mg 0%
Valine 1.283mg 1.118mg 0%
Histidine 0.733mg 0.639mg 0%
Omega-3 - EPA 0.259g N/A
Omega-3 - DHA 0.616g N/A
Omega-3 - DPA 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout 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
103%
Trout
40%
Shad
Minerals Daily Need Coverage Score
40%
Trout
60%
Shad

Comparison summary

Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Shad
Shad is lower in Saturated fat (difference - 1.651g)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
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 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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.