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  6. Mackerel vs. Shad

Mackerel vs. Shad — In-Depth Nutrition Comparison

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Important differences between mackerel and shad

  • Mackerel has more vitamin B12, magnesium, selenium, vitamin B2, and protein; however, shad has more vitamin B3 and phosphorus.
  • Mackerel's daily need coverage for vitamin B12 is 786% more.
  • Mackerel has 3 times more magnesium than shad. Mackerel has 97mg of magnesium, while shad has 38mg.
  • Mackerel is lower in cholesterol.

The food varieties used in the comparison are Fish, mackerel, Atlantic, cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Mackerel vs Shad infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Shad
Shad
5
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 MagnesiumMagnesium +155.3%
Contains more IronIron +26.6%
Contains more CopperCopper +14.6%
Contains more ZincZinc +100%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +22.7%
Contains more PhosphorusPhosphorus +25.5%
Contains less SodiumSodium -21.7%
Contains more ManganeseManganese +170%
~equal in Selenium ~46.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Shad
Shad
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 12% 0% 46% 71% 202% 52% 107% 18% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +33.8%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B12Vitamin B12 +13471.4%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B3Vitamin B3 +57.2%
Contains more FolateFolate +750%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.462mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mackerel Shad DV% diff.
Vitamin B12 19µg 0.14µg 786%
Polyunsaturated fat 4.3g 29%
Vitamin B3 6.85mg 10.769mg 24%
Saturated fat 4.176g 19%
Monounsaturated fat 7.006g 18%
Magnesium 97mg 38mg 14%
Phosphorus 278mg 349mg 10%
Selenium 51.6µg 46.8µg 9%
Vitamin B2 0.412mg 0.308mg 8%
Cholesterol 75mg 96mg 7%
Calcium 15mg 60mg 5%
Protein 23.85g 21.71g 4%
Iron 1.57mg 1.24mg 4%
Zinc 0.94mg 0.47mg 4%
Folate 2µg 17µg 4%
Potassium 401mg 492mg 3%
Vitamin B5 0.99mg 0.865mg 3%
Vitamin A 54µg 36µg 2%
Vitamin B1 0.159mg 0.183mg 2%
Calories 262kcal 252kcal 1%
Copper 0.094mg 0.082mg 1%
Sodium 83mg 65mg 1%
Manganese 0.02mg 0.054mg 1%
Protein per 100 calories 9.1g 8.6g N/A
Calories per 10 g protein 110kcal 116kcal N/A
Weight per 100 calories 38g 40g N/A
Fats 17.81g 17.65g 0%
Unsaturated / Saturated Fat ratio 2.7 N/A
Vitamin C 0.4mg 0mg 0%
Vitamin B6 0.46mg 0.462mg 0%
Tryptophan 0.267mg 0.243mg 0%
Threonine 1.045mg 0.952mg 0%
Isoleucine 1.099mg 1mg 0%
Leucine 1.938mg 1.764mg 0%
Lysine 2.19mg 1.993mg 0%
Methionine 0.706mg 0.642mg 0%
Phenylalanine 0.931mg 0.847mg 0%
Valine 1.228mg 1.118mg 0%
Histidine 0.702mg 0.639mg 0%
Omega-3 (EPA) 0.504g N/A
Omega-3 (DHA) 0.699g N/A
Omega-3 (DPA) 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Shad
Shad
1
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 +11.2%
~equal in Protein ~21.71g
~equal in Fats ~17.65g
~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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.