Sablefish vs. Shad — In-Depth Nutrition Comparison

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Summary of differences between sablefish and shad

Sablefish has more vitamin B12, magnesium, and vitamin A; however, shad is higher in vitamin B3, phosphorus, vitamin B2, protein, vitamin B6, and copper.
Sablefish covers your daily need for vitamin B12 54% more than shad.
Sablefish has 3 times more vitamin A than shad. While sablefish has 102µg of vitamin A, shad has only 36µg.
Sablefish has less cholesterol.

These are the specific foods used in this comparison Fish, sablefish, cooked, dry heat and Fish, shad, american, cooked, dry heat.

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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.

Sablefish

Shad

Contains more MagnesiumMagnesium	+86.8%
Contains more IronIron	+32.3%

Contains more CalciumCalcium	+33.3%
Contains more CopperCopper	+192.9%
Contains more ZincZinc	+14.6%
Contains more PhosphorusPhosphorus	+62.3%
Contains more ManganeseManganese	+184.2%

~equal in Potassium ~492mg

~equal in Sodium ~65mg

~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.

Sablefish

Shad

Contains more Vitamin AVitamin A	+183.3%
Contains more Vitamin B12Vitamin B12	+928.6%

Contains more Vitamin B1Vitamin B1	+50%
Contains more Vitamin B2Vitamin B2	+167.8%
Contains more Vitamin B3Vitamin B3	+110%
Contains more Vitamin B6Vitamin B6	+33.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

~equal in Folate ~17µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	0.14µg	54%
Vitamin B3	5.128mg	10.769mg	35%
Monounsaturated fat	10.328g		26%
Phosphorus	215mg	349mg	19%
Saturated fat	4.099g		19%
Polyunsaturated fat	2.618g		17%
Vitamin B2	0.115mg	0.308mg	15%
Cholesterol	63mg	96mg	11%
Protein	17.19g	21.71g	9%
Vitamin B6	0.346mg	0.462mg	9%
Magnesium	71mg	38mg	8%
Vitamin A	102µg	36µg	7%
Copper	0.028mg	0.082mg	6%
Iron	1.64mg	1.24mg	5%
Vitamin B1	0.122mg	0.183mg	5%
Fats	19.62g	17.65g	3%
Calcium	45mg	60mg	2%
Manganese	0.019mg	0.054mg	2%
Potassium	459mg	492mg	1%
Zinc	0.41mg	0.47mg	1%
Calories	250kcal	252kcal	0%
Protein per 100 calories	6.9g	8.6g	N/A
Calories per 10 g protein	145kcal	116kcal	N/A
Weight per 100 calories	40g	40g	N/A
Unsaturated / Saturated Fat ratio	3.2		N/A
Sodium	72mg	65mg	0%
Selenium	46.8µg	46.8µg	0%
Vitamin B5	0.865mg	0.865mg	0%
Folate	17µg	17µg	0%
Tryptophan	0.193mg	0.243mg	0%
Threonine	0.754mg	0.952mg	0%
Isoleucine	0.792mg	1mg	0%
Leucine	1.397mg	1.764mg	0%
Lysine	1.579mg	1.993mg	0%
Methionine	0.509mg	0.642mg	0%
Phenylalanine	0.671mg	0.847mg	0%
Valine	0.886mg	1.118mg	0%
Histidine	0.506mg	0.639mg	0%
Omega-3 (EPA)	0.867g		N/A
Omega-3 (DHA)	0.92g		N/A
Omega-3 (DPA)	0.216g		N/A