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  6. Sablefish vs. Shad raw

Sablefish vs. Shad raw — In-Depth Nutrition Comparison

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Important differences between sablefish and shad raw

  • Sablefish has more vitamin B12, selenium, magnesium, fats, iron, and vitamin A; however, shad raw has more vitamin B3, vitamin B2, and phosphorus.
  • Sablefish's daily need coverage for vitamin B12 is 54% more.
  • Sablefish has 3 times more vitamin A than shad raw. Sablefish has 102µg of vitamin A, while shad raw has 32µg.
  • Shad raw is lower in saturated fat.

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

Infographic

Sablefish vs Shad raw 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 14% 34% 36% 21% 10% 117% 6.7% 5.5% 199%
Contains more MagnesiumMagnesium +136.7%
Contains more PotassiumPotassium +19.5%
Contains more IronIron +69.1%
Contains more SeleniumSelenium +28.2%
Contains more CopperCopper +128.6%
Contains more PhosphorusPhosphorus +26.5%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +121.1%
~equal in Calcium ~47mg
~equal in Zinc ~0.37mg

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 0% 0% 34% 0% 31% 27% 96% 52% 80% 180% 0% 13%
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% 72% 11% 24% 38% 55% 158% 45% 92% 19% 0.25% 11%
Contains more Vitamin AVitamin A +218.8%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B12Vitamin B12 +860%
Contains more FolateFolate +13.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +108.7%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sablefish Shad raw DV% diff.
Vitamin B12 1.44µg 0.15µg 54%
Vitamin D* 190 IU 24%
Vitamin D 4.8µg 24%
Vitamin B3 5.128mg 8.4mg 20%
Selenium 46.8µg 36.5µg 19%
Choline 74mg 13%
Monounsaturated fat 10.328g 5.724g 12%
Magnesium 71mg 30mg 10%
Vitamin B2 0.115mg 0.24mg 10%
Fats 19.62g 13.77g 9%
Iron 1.64mg 0.97mg 8%
Phosphorus 215mg 272mg 8%
Vitamin A 102µg 32µg 8%
Vitamin E 1.22mg 8%
Cholesterol 63mg 75mg 4%
Copper 0.028mg 0.064mg 4%
Vitamin B6 0.346mg 0.4mg 4%
Saturated fat 4.099g 3.126g 4%
Polyunsaturated fat 2.618g 3.268g 4%
Calories 250kcal 197kcal 3%
Potassium 459mg 384mg 2%
Vitamin B1 0.122mg 0.15mg 2%
Vitamin B5 0.865mg 0.75mg 2%
Protein 17.19g 16.93g 1%
Sodium 72mg 51mg 1%
Manganese 0.019mg 0.042mg 1%
Folate 17µg 15µg 1%
Protein per 100 calories 6.9g 8.6g N/A
Calories per 10 g protein 145kcal 116kcal N/A
Weight per 100 calories 40g 51g N/A
Unsaturated / Saturated Fat ratio 3.2 2.9 N/A
Calcium 45mg 47mg 0%
Zinc 0.41mg 0.37mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.193mg 0.19mg 0%
Threonine 0.754mg 0.742mg 0%
Isoleucine 0.792mg 0.78mg 0%
Leucine 1.397mg 1.376mg 0%
Lysine 1.579mg 1.555mg 0%
Methionine 0.509mg 0.501mg 0%
Phenylalanine 0.671mg 0.661mg 0%
Valine 0.886mg 0.872mg 0%
Histidine 0.506mg 0.498mg 0%
Omega-3 (EPA) 0.867g 1.086g N/A
Omega-3 (DHA) 0.92g 1.321g N/A
Omega-3 (DPA) 0.216g 0.084g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
17% 14% 68%
Protein: 16.93 g
Fats: 13.77 g
Carbs: 0 g
Water: 68.19 g
Other: 1.11 g
Contains more FatsFats +42.5%
~equal in Protein ~16.93g
~equal in Carbs ~0g
~equal in Water ~68.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
26% 47% 27%
Saturated fat: Sat. Fat 3.126 g
Monounsaturated fat: Mono. Fat 5.724 g
Polyunsaturated fat: Poly. Fat 3.268 g
Contains more Mono. FatMonounsaturated fat +80.4%
Contains less Sat. FatSaturated fat -23.7%
Contains more Poly. FatPolyunsaturated fat +24.8%

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Shad raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173696/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.