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  6. Tuna vs. Shad

Tuna vs. Shad — In-Depth Nutrition Comparison

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What are the main differences between Tuna and Shad?

  • Tuna is richer in Selenium, Vitamin B12, Vitamin B3, and Vitamin B6, yet Shad is richer in Vitamin B2, Vitamin B5, and Calcium.
  • Tuna's daily need coverage for Selenium is 112% higher.
  • Tuna has 17 times more Vitamin B12 than Shad. Tuna has 2.35µg of Vitamin B12, while Shad has 0.14µg.
  • Tuna contains less Cholesterol.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.

Infographic

Tuna 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.
Tuna
Tuna
4
:
6
Shad
Shad
Contains more Magnesium +10.5%
Contains less Sodium -16.9%
Contains more Selenium +131.2%
Contains more Calcium +1400%
Contains more Iron +34.8%
Contains more Copper +90.7%
Contains more Manganese +315.4%
Equal in Magnesium - 38
Equal in Phosphorus - 349
Equal in Potassium - 492
Equal in Zinc - 0.47
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Magnesium +10.5%
Contains less Sodium -16.9%
Contains more Selenium +131.2%
Contains more Calcium +1400%
Contains more Iron +34.8%
Contains more Copper +90.7%
Contains more Manganese +315.4%
Equal in Magnesium - 38
Equal in Phosphorus - 349
Equal in Potassium - 492
Equal in Zinc - 0.47

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.
Tuna
Tuna
6
:
5
Shad
Shad
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +124.7%
Contains more Vitamin B12 +1578.6%
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +159%
Contains more Folate +750%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Shad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0%
Contains more Vitamin B3 +104.9%
Contains more Vitamin B6 +124.7%
Contains more Vitamin B12 +1578.6%
Contains more Vitamin A +84.6%
Contains more Vitamin B1 +36.6%
Contains more Vitamin B2 +124.8%
Contains more Vitamin B5 +159%
Contains more Folate +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
2
Shad
Shad
Contains more Protein +34.3%
Contains more Water +16.5%
Contains more Fats +2891.5%
Contains more Other +10.9%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more Protein +34.3%
Contains more Water +16.5%
Contains more Fats +2891.5%
Contains more Other +10.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna Shad
Lower in Sodium ok
Lower in Cholesterol 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 Tuna Shad Opinion
Protein 29.15g 21.71g Tuna
Fats 0.59g 17.65g Shad
Calories 130kcal 252kcal Shad
Calcium 4mg 60mg Shad
Iron 0.92mg 1.24mg Shad
Magnesium 42mg 38mg Tuna
Phosphorus 333mg 349mg Shad
Potassium 527mg 492mg Tuna
Sodium 54mg 65mg Tuna
Zinc 0.45mg 0.47mg Shad
Copper 0.043mg 0.082mg Shad
Manganese 0.013mg 0.054mg Shad
Selenium 108.2µg 46.8µg Tuna
Vitamin A 65IU 120IU Shad
Vitamin A RAE 22µg 36µg Shad
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin B1 0.134mg 0.183mg Shad
Vitamin B2 0.137mg 0.308mg Shad
Vitamin B3 22.07mg 10.769mg Tuna
Vitamin B5 0.334mg 0.865mg Shad
Vitamin B6 1.038mg 0.462mg Tuna
Folate 2µg 17µg Shad
Vitamin B12 2.35µg 0.14µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.243mg Tuna
Threonine 1.224mg 0.952mg Tuna
Isoleucine 1.287mg 1mg Tuna
Leucine 2.27mg 1.764mg Tuna
Lysine 2.565mg 1.993mg Tuna
Methionine 0.827mg 0.642mg Tuna
Phenylalanine 1.091mg 0.847mg Tuna
Valine 1.438mg 1.118mg Tuna
Histidine 0.822mg 0.639mg Tuna
Cholesterol 47mg 96mg Tuna
Trans Fat 0.02g Shad
Saturated Fat 0.205g Shad
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g Tuna
Polyunsaturated fat 0.175g Tuna
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Shad
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
92%
Tuna
43%
Shad
Minerals Daily Need Coverage Score
88%
Tuna
60%
Shad

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 49mg)
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 - 0.205g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.