Whitefish vs. Shad — In-Depth Nutrition Comparison
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How are Whitefish and Shad different?
- Whitefish is richer in Vitamin B12, and Zinc, while Shad is higher in Selenium, Vitamin B3, Vitamin B2, Iron, and Vitamin B6.
- Shad covers your daily need of Selenium 56% more than Whitefish.
- Whitefish contains 7 times more Vitamin B12 than Shad. Whitefish contains 0.96µg of Vitamin B12, while Shad contains 0.14µg.
- Whitefish is lower in Cholesterol.
Fish, whitefish, mixed species, cooked, dry heat and Fish, shad, american, cooked, dry heat types were used in this article.
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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
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Magnesium
+10.5%
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Zinc
+170.2%
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Copper
+12.2%
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Manganese
+59.3%
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Calcium
+81.8%
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Iron
+163.8%
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Potassium
+21.2%
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Selenium
+188.9%
Equal in Magnesium - 38
Equal in Phosphorus - 349
Equal in Sodium - 65
Contains
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Magnesium
+10.5%
Contains
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Zinc
+170.2%
Contains
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Copper
+12.2%
Contains
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Manganese
+59.3%
Contains
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Calcium
+81.8%
Contains
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Iron
+163.8%
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Potassium
+21.2%
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Selenium
+188.9%
Equal in Magnesium - 38
Equal in Phosphorus - 349
Equal in Sodium - 65
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.
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Contains
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Vitamin B12
+585.7%
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Vitamin B2
+100%
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Vitamin B3
+180%
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Vitamin B6
+33.5%
Equal in Vitamin A - 120
Equal in Vitamin B1 - 0.183
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
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Vitamin B12
+585.7%
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Vitamin B2
+100%
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Vitamin B3
+180%
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Vitamin B6
+33.5%
Equal in Vitamin A - 120
Equal in Vitamin B1 - 0.183
Equal in Vitamin B5 - 0.865
Equal in Folate - 17
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.7%
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Other
+106.3%
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Fats
+135%
Equal in Water - 59.22
Contains
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Protein
+12.7%
Contains
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Other
+106.3%
Contains
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Fats
+135%
Equal in Water - 59.22
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 Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| 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 |
| Protein | 24.47g | 21.71g |
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| Fats | 7.51g | 17.65g |
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| Calories | 172kcal | 252kcal |
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| Calcium | 33mg | 60mg |
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| Iron | 0.47mg | 1.24mg |
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| Magnesium | 42mg | 38mg |
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| Phosphorus | 346mg | 349mg |
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| Potassium | 406mg | 492mg |
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| Sodium | 65mg | 65mg | |
| Zinc | 1.27mg | 0.47mg |
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| Copper | 0.092mg | 0.082mg |
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| Manganese | 0.086mg | 0.054mg |
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| Selenium | 16.2µg | 46.8µg |
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| Vitamin A | 131IU | 120IU |
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| Vitamin A RAE | 39µg | 36µg |
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| Vitamin B1 | 0.171mg | 0.183mg |
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| Vitamin B2 | 0.154mg | 0.308mg |
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| Vitamin B3 | 3.846mg | 10.769mg |
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| Vitamin B5 | 0.865mg | 0.865mg | |
| Vitamin B6 | 0.346mg | 0.462mg |
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| Folate | 17µg | 17µg | |
| Vitamin B12 | 0.96µg | 0.14µg |
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| Tryptophan | 0.274mg | 0.243mg |
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| Threonine | 1.073mg | 0.952mg |
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| Isoleucine | 1.128mg | 1mg |
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| Leucine | 1.989mg | 1.764mg |
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| Lysine | 2.248mg | 1.993mg |
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| Methionine | 0.724mg | 0.642mg |
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| Phenylalanine | 0.955mg | 0.847mg |
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| Valine | 1.261mg | 1.118mg |
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| Histidine | 0.721mg | 0.639mg |
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| Cholesterol | 77mg | 96mg |
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| Saturated Fat | 1.162g |
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| Omega-3 - DHA | 1.206g |
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| Omega-3 - EPA | 0.406g |
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| Omega-3 - DPA | 0.209g |
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| Monounsaturated Fat | 2.559g |
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| Polyunsaturated fat | 2.755g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
35%
43%
Minerals Daily Need Coverage Score
41%
60%
Comparison summary
Which food is lower in Cholesterol?
Whitefish is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Shad is lower in Saturated Fat (difference - 1.162g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (65 mg)
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.