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 for 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.

Whitefish

Shad

Contains more CopperCopper	+12.2%
Contains more ZincZinc	+170.2%
Contains more ManganeseManganese	+59.3%

Contains more CalciumCalcium	+81.8%
Contains more PotassiumPotassium	+21.2%
Contains more IronIron	+163.8%
Contains more SeleniumSelenium	+188.9%

~equal in Magnesium ~38mg

~equal in Phosphorus ~349mg

~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.

Whitefish

Shad

Contains more Vitamin B12Vitamin B12

+585.7%

Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B3Vitamin B3	+180%
Contains more Vitamin B6Vitamin B6	+33.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~36µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.183mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	16.2µg	46.8µg	56%
Vitamin B3	3.846mg	10.769mg	43%
Vitamin B12	0.96µg	0.14µg	34%
Polyunsaturated fat	2.755g		18%
Fats	7.51g	17.65g	16%
Vitamin B2	0.154mg	0.308mg	12%
Iron	0.47mg	1.24mg	10%
Vitamin B6	0.346mg	0.462mg	9%
Zinc	1.27mg	0.47mg	7%
Cholesterol	77mg	96mg	6%
Protein	24.47g	21.71g	6%
Monounsaturated fat	2.559g		6%
Saturated fat	1.162g		5%
Calories	172kcal	252kcal	4%
Calcium	33mg	60mg	3%
Potassium	406mg	492mg	3%
Manganese	0.086mg	0.054mg	1%
Vitamin B1	0.171mg	0.183mg	1%
Copper	0.092mg	0.082mg	1%
Magnesium	42mg	38mg	1%
Phosphorus	346mg	349mg	0%
Sodium	65mg	65mg	0%
Vitamin A	39µg	36µg	0%
Vitamin B5	0.865mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.274mg	0.243mg	0%
Threonine	1.073mg	0.952mg	0%
Isoleucine	1.128mg	1mg	0%
Leucine	1.989mg	1.764mg	0%
Lysine	2.248mg	1.993mg	0%
Methionine	0.724mg	0.642mg	0%
Phenylalanine	0.955mg	0.847mg	0%
Valine	1.261mg	1.118mg	0%
Histidine	0.721mg	0.639mg	0%
Omega-3 - EPA	0.406g		N/A
Omega-3 - DHA	1.206g		N/A
Omega-3 - DPA	0.209g		N/A