Shad vs. Herring — In-Depth Nutrition Comparison
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A recap on the differences between shad and herring
- Shad has more vitamin B3, fats, vitamin B6, phosphorus, and vitamin B1; however, herring is higher in vitamin B12 and zinc.
- Herring covers your daily vitamin B12 needs 542% more than shad.
- Herring contains 3 times less vitamin B3 than shad. Shad contains 10.769mg of vitamin B3, while herring contains 4.124mg.
- Herring has less cholesterol.
Food varieties used in this article are Fish, shad, american, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.
Infographic
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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.
| Contains more PotassiumPotassium | +17.4% |
| Contains more PhosphorusPhosphorus | +15.2% |
| Contains less SodiumSodium | -43.5% |
| Contains more ManganeseManganese | +35% |
| Contains more CalciumCalcium | +23.3% |
| Contains more IronIron | +13.7% |
| Contains more CopperCopper | +43.9% |
| Contains more ZincZinc | +170.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +63.4% |
| Contains more Vitamin B3Vitamin B3 | +161.1% |
| Contains more Vitamin B5Vitamin B5 | +16.9% |
| Contains more Vitamin B6Vitamin B6 | +32.8% |
| Contains more FolateFolate | +41.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B12Vitamin B12 | +9285.7% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.14µg | 13.14µg | 542% |
| Vitamin B3 | 10.769mg | 4.124mg | 42% |
| Vitamin D* | 214 IU | 27% | |
| Vitamin D | 5.4µg | 27% | |
| Polyunsaturated fat | 2.735g | 18% | |
| Choline | 83.3mg | 15% | |
| Saturated fat | 2.615g | 12% | |
| Monounsaturated fat | 4.79g | 12% | |
| Fats | 17.65g | 11.59g | 9% |
| Vitamin E | 1.37mg | 9% | |
| Vitamin B6 | 0.462mg | 0.348mg | 9% |
| Zinc | 0.47mg | 1.27mg | 7% |
| Phosphorus | 349mg | 303mg | 7% |
| Cholesterol | 96mg | 77mg | 6% |
| Vitamin B1 | 0.183mg | 0.112mg | 6% |
| Copper | 0.082mg | 0.118mg | 4% |
| Protein | 21.71g | 23.03g | 3% |
| Vitamin B5 | 0.865mg | 0.74mg | 3% |
| Calories | 252kcal | 203kcal | 2% |
| Potassium | 492mg | 419mg | 2% |
| Iron | 1.24mg | 1.41mg | 2% |
| Sodium | 65mg | 115mg | 2% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Magnesium | 38mg | 41mg | 1% |
| Calcium | 60mg | 74mg | 1% |
| Manganese | 0.054mg | 0.04mg | 1% |
| Vitamin B2 | 0.308mg | 0.299mg | 1% |
| Folate | 17µg | 12µg | 1% |
| Protein per 100 calories | 8.6g | 11g | N/A |
| Calories per 10 g protein | 116kcal | 88kcal | N/A |
| Weight per 100 calories | 40g | 49g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | N/A | |
| Vitamin A | 36µg | 36µg | 0% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.243mg | 0.258mg | 0% |
| Threonine | 0.952mg | 1.01mg | 0% |
| Isoleucine | 1mg | 1.061mg | 0% |
| Leucine | 1.764mg | 1.872mg | 0% |
| Lysine | 1.993mg | 2.115mg | 0% |
| Methionine | 0.642mg | 0.682mg | 0% |
| Phenylalanine | 0.847mg | 0.899mg | 0% |
| Valine | 1.118mg | 1.187mg | 0% |
| Histidine | 0.639mg | 0.678mg | 0% |
| Omega-3 (EPA) | 0.909g | N/A | |
| Omega-3 (DHA) | 1.105g | N/A | |
| Omega-3 (DPA) | 0.071g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +52.3% |
~equal in
Protein
~23.03g
~equal in
Carbs
~0g
~equal in
Water
~64.16g
