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  6. Whiting vs. Shad

Whiting vs. Shad — In-Depth Nutrition Comparison

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How are Whiting and Shad different?

  • Whiting is richer in Vitamin B12, while Shad is higher in Vitamin B3, Vitamin B6, Vitamin B2, Vitamin B5, Selenium, Iron, Vitamin B1, and Phosphorus.
  • Whiting covers your daily need of Vitamin B12 102% more than Shad.

Fish, whiting, mixed species, cooked, dry heat and Fish, shad, american, cooked, dry heat types were used in this article.

Infographic

Whiting 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.
Whiting
Whiting
3
:
7
Shad
Shad
Contains more Zinc +12.8%
Contains more Manganese +140.7%
Contains more Iron +195.2%
Contains more Magnesium +40.7%
Contains more Phosphorus +22.5%
Contains more Potassium +13.4%
Contains less Sodium -50.8%
Contains more Copper +105%
Contains more Selenium +13.9%
Equal in Calcium - 60
Whiting
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Zinc +12.8%
Contains more Manganese +140.7%
Contains more Iron +195.2%
Contains more Magnesium +40.7%
Contains more Phosphorus +22.5%
Contains more Potassium +13.4%
Contains less Sodium -50.8%
Contains more Copper +105%
Contains more Selenium +13.9%
Equal in Calcium - 60

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.
Whiting
Whiting
5
:
6
Shad
Shad
Contains more Vitamin B12 +1757.1%
Contains more Vitamin B1 +169.1%
Contains more Vitamin B2 +413.3%
Contains more Vitamin B3 +544.9%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +156.7%
Contains more Folate +13.3%
Equal in Vitamin A - 120
Whiting
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 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 B12 +1757.1%
Contains more Vitamin B1 +169.1%
Contains more Vitamin B2 +413.3%
Contains more Vitamin B3 +544.9%
Contains more Vitamin B5 +246%
Contains more Vitamin B6 +156.7%
Contains more Folate +13.3%
Equal in Vitamin A - 120

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whiting
Whiting
2
:
2
Shad
Shad
Contains more Water +26.2%
Contains more Fats +944.4%
Contains more Other +1083.3%
Equal in Protein - 21.71
Whiting
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 Water +26.2%
Contains more Fats +944.4%
Contains more Other +1083.3%
Equal in Protein - 21.71

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whiting 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 Whiting Shad Opinion
Protein 23.48g 21.71g Whiting
Fats 1.69g 17.65g Shad
Calories 116kcal 252kcal Shad
Calcium 62mg 60mg Whiting
Iron 0.42mg 1.24mg Shad
Magnesium 27mg 38mg Shad
Phosphorus 285mg 349mg Shad
Potassium 434mg 492mg Shad
Sodium 132mg 65mg Shad
Zinc 0.53mg 0.47mg Whiting
Copper 0.04mg 0.082mg Shad
Manganese 0.13mg 0.054mg Whiting
Selenium 41.1µg 46.8µg Shad
Vitamin A 128IU 120IU Whiting
Vitamin A RAE 38µg 36µg Whiting
Vitamin E 0.38mg Whiting
Vitamin D 73IU Whiting
Vitamin D 1.8µg Whiting
Vitamin B1 0.068mg 0.183mg Shad
Vitamin B2 0.06mg 0.308mg Shad
Vitamin B3 1.67mg 10.769mg Shad
Vitamin B5 0.25mg 0.865mg Shad
Vitamin B6 0.18mg 0.462mg Shad
Folate 15µg 17µg Shad
Vitamin B12 2.6µg 0.14µg Whiting
Vitamin K 0.1µg Whiting
Tryptophan 0.263mg 0.243mg Whiting
Threonine 1.029mg 0.952mg Whiting
Isoleucine 1.082mg 1mg Whiting
Leucine 1.908mg 1.764mg Whiting
Lysine 2.156mg 1.993mg Whiting
Methionine 0.695mg 0.642mg Whiting
Phenylalanine 0.917mg 0.847mg Whiting
Valine 1.21mg 1.118mg Whiting
Histidine 0.691mg 0.639mg Whiting
Cholesterol 84mg 96mg Whiting
Saturated Fat 0.4g Shad
Omega-3 - DHA 0.235g Whiting
Omega-3 - EPA 0.283g Whiting
Omega-3 - DPA 0.017g Whiting
Monounsaturated Fat 0.445g Whiting
Polyunsaturated fat 0.587g Whiting

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting 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
44%
Whiting
43%
Shad
Minerals Daily Need Coverage Score
50%
Whiting
60%
Shad

Comparison summary

Which food is lower in Cholesterol?
Whiting
Whiting is lower in Cholesterol (difference - 12mg)
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 - 67mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.4g)
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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.