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  6. Wolffish vs. Shad

Wolffish vs. Shad — In-Depth Nutrition Comparison

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How are wolffish and shad different?

  • Wolffish is higher in vitamin B12 and vitamin A; however, shad is richer in vitamin B3, vitamin B2, iron, phosphorus, and calcium.
  • Daily need coverage for vitamin B12 for wolffish is 92% higher.
  • Wolffish contains 4 times more vitamin A than shad. While wolffish contains 433IU of vitamin A, shad contains only 120IU.
  • Wolffish has less cholesterol.

Fish, wolffish, Atlantic, cooked, dry heat and Fish, shad, american, cooked, dry heat are the varieties used in this article.

Infographic

Wolffish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Shad
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 +112.8%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +933.3%
Contains more CopperCopper +121.6%
Contains more PhosphorusPhosphorus +36.3%
Contains less SodiumSodium -40.4%
Contains more ManganeseManganese +184.2%
~equal in Magnesium ~38mg
~equal in Selenium ~46.8µg

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% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Shad
Shad
4
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 AVitamin A +261.1%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B12Vitamin B12 +1578.6%
Contains more Vitamin B2Vitamin B2 +217.5%
Contains more Vitamin B3Vitamin B3 +314.5%
Contains more Vitamin B5Vitamin B5 +31.5%
Contains more FolateFolate +183.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.462mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wolffish Shad DV% diff.
Vitamin B12 2.35µg 0.14µg 92%
Vitamin B3 2.598mg 10.769mg 51%
Fats 3.06g 17.65g 22%
Vitamin B2 0.097mg 0.308mg 16%
Iron 0.12mg 1.24mg 14%
Phosphorus 256mg 349mg 13%
Cholesterol 59mg 96mg 12%
Vitamin A 130µg 36µg 10%
Polyunsaturated fat 1.083g 7%
Calories 123kcal 252kcal 6%
Calcium 8mg 60mg 5%
Copper 0.037mg 0.082mg 5%
Zinc 1mg 0.47mg 5%
Vitamin B5 0.658mg 0.865mg 4%
Potassium 385mg 492mg 3%
Folate 6µg 17µg 3%
Monounsaturated fat 1.072g 3%
Vitamin B1 0.208mg 0.183mg 2%
Manganese 0.019mg 0.054mg 2%
Sodium 109mg 65mg 2%
Saturated fat 0.468g 2%
Protein 22.44g 21.71g 1%
Magnesium 38mg 38mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B6 0.462mg 0.462mg 0%
Tryptophan 0.251mg 0.243mg 0%
Threonine 0.984mg 0.952mg 0%
Isoleucine 1.034mg 1mg 0%
Leucine 1.824mg 1.764mg 0%
Lysine 2.061mg 1.993mg 0%
Methionine 0.664mg 0.642mg 0%
Phenylalanine 0.876mg 0.847mg 0%
Valine 1.156mg 1.118mg 0%
Histidine 0.661mg 0.639mg 0%
Omega-3 - EPA 0.393g N/A
Omega-3 - DHA 0.405g N/A
Omega-3 - DPA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Shad
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 +25.3%
Contains more FatsFats +476.8%
Contains more OtherOther +425.9%
~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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.