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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
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 +12.8%
Contains more ManganeseManganese +140.7%
Contains more MagnesiumMagnesium +40.7%
Contains more PotassiumPotassium +13.4%
Contains more IronIron +195.2%
Contains more CopperCopper +105%
Contains more PhosphorusPhosphorus +22.5%
Contains less SodiumSodium -50.8%
Contains more SeleniumSelenium +13.9%
~equal in Calcium ~60mg

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.
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% 13% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Shad
6
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +1757.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +169.1%
Contains more Vitamin B2Vitamin B2 +413.3%
Contains more Vitamin B3Vitamin B3 +544.9%
Contains more Vitamin B5Vitamin B5 +246%
Contains more Vitamin B6Vitamin B6 +156.7%
Contains more FolateFolate +13.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~36µg

All nutrients comparison - raw data values

Nutrient Whiting Shad DV% diff.
Vitamin B12 2.6µg 0.14µg 103%
Vitamin B3 1.67mg 10.769mg 57%
Fats 1.69g 17.65g 25%
Vitamin B6 0.18mg 0.462mg 22%
Vitamin B2 0.06mg 0.308mg 19%
Choline 83.3mg 15%
Vitamin B5 0.25mg 0.865mg 12%
Iron 0.42mg 1.24mg 10%
Vitamin B1 0.068mg 0.183mg 10%
Selenium 41.1µg 46.8µg 10%
Vitamin D 1.8µg 9%
Vitamin D 73IU 9%
Phosphorus 285mg 349mg 9%
Calories 116kcal 252kcal 7%
Copper 0.04mg 0.082mg 5%
Cholesterol 84mg 96mg 4%
Polyunsaturated fat 0.587g 4%
Protein 23.48g 21.71g 4%
Vitamin E 0.38mg 3%
Manganese 0.13mg 0.054mg 3%
Sodium 132mg 65mg 3%
Magnesium 27mg 38mg 3%
Potassium 434mg 492mg 2%
Saturated fat 0.4g 2%
Monounsaturated fat 0.445g 1%
Folate 15µg 17µg 1%
Zinc 0.53mg 0.47mg 1%
Calcium 62mg 60mg 0%
Vitamin A 38µg 36µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.263mg 0.243mg 0%
Threonine 1.029mg 0.952mg 0%
Isoleucine 1.082mg 1mg 0%
Leucine 1.908mg 1.764mg 0%
Lysine 2.156mg 1.993mg 0%
Methionine 0.695mg 0.642mg 0%
Phenylalanine 0.917mg 0.847mg 0%
Valine 1.21mg 1.118mg 0%
Histidine 0.691mg 0.639mg 0%
Omega-3 - EPA 0.283g N/A
Omega-3 - DHA 0.235g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

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

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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.