Shad vs. Surimi — In-Depth Nutrition Comparison

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The main differences between shad and surimi

Shad is richer in vitamin B3, selenium, vitamin B6, vitamin B2, vitamin B5, vitamin B1, iron, and potassium, yet surimi is richer in vitamin B12.
Daily need coverage for vitamin B3 for shad is 66% higher.
Shad contains 15 times more vitamin B6 than surimi. Shad contains 0.462mg of vitamin B6, while surimi contains 0.03mg.
Surimi contains less cholesterol.
Shad has a lower glycemic index than surimi.

Food types used in this article are Fish, shad, american, cooked, dry heat and Fish, surimi.

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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.

Shad

Surimi

Contains more CalciumCalcium	+566.7%
Contains more PotassiumPotassium	+339.3%
Contains more IronIron	+376.9%
Contains more CopperCopper	+156.3%
Contains more ZincZinc	+42.4%
Contains more PhosphorusPhosphorus	+23.8%
Contains less SodiumSodium	-54.5%
Contains more ManganeseManganese	+390.9%
Contains more SeleniumSelenium	+66.5%

Contains more MagnesiumMagnesium

+13.2%

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.

Shad

Surimi

Contains more Vitamin AVitamin A	+80%
Contains more Vitamin B1Vitamin B1	+815%
Contains more Vitamin B2Vitamin B2	+1366.7%
Contains more Vitamin B3Vitamin B3	+4795%
Contains more Vitamin B5Vitamin B5	+1135.7%
Contains more Vitamin B6Vitamin B6	+1440%
Contains more FolateFolate	+750%

Contains more Vitamin B12Vitamin B12

+1042.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	10.769mg	0.22mg	66%
Vitamin B12	0.14µg	1.6µg	61%
Selenium	46.8µg	28.1µg	34%
Vitamin B6	0.462mg	0.03mg	33%
Fats	17.65g	0.9g	26%
Cholesterol	96mg	30mg	22%
Vitamin B2	0.308mg	0.021mg	22%
Vitamin B5	0.865mg	0.07mg	16%
Vitamin B1	0.183mg	0.02mg	14%
Protein	21.71g	15.18g	13%
Iron	1.24mg	0.26mg	12%
Potassium	492mg	112mg	11%
Phosphorus	349mg	282mg	10%
Calories	252kcal	99kcal	8%
Copper	0.082mg	0.032mg	6%
Calcium	60mg	9mg	5%
Vitamin E		0.63mg	4%
Folate	17µg	2µg	4%
Sodium	65mg	143mg	3%
Polyunsaturated fat		0.443g	3%
Carbs	0g	6.85g	2%
Vitamin A	36µg	20µg	2%
Manganese	0.054mg	0.011mg	2%
Magnesium	38mg	43mg	1%
Zinc	0.47mg	0.33mg	1%
Saturated fat		0.191g	1%
Protein per 100 calories	8.6g	15g	N/A
Calories per 10 g protein	116kcal	65kcal	N/A
Weight per 100 calories	40g	101g	N/A
Unsaturated / Saturated Fat ratio		3.1	N/A
Net carbs	0g	6.85g	N/A
Vitamin K		0.1µg	0%
Monounsaturated fat		0.149g	0%
Tryptophan	0.243mg	0.092mg	0%
Threonine	0.952mg	0.734mg	0%
Isoleucine	1mg	0.709mg	0%
Leucine	1.764mg	1.202mg	0%
Lysine	1.993mg	1.387mg	0%
Methionine	0.642mg	0.515mg	0%
Phenylalanine	0.847mg	0.595mg	0%
Valine	1.118mg	0.77mg	0%
Histidine	0.639mg	0.35mg	0%
Omega-3 - EPA		0.157g	N/A
Omega-3 - DHA		0.241g	N/A
Omega-3 - DPA		0.014g	N/A