Sockeye salmon vs. Shad — In-Depth Nutrition Comparison

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Differences between sockeye salmon and shad

Sockeye salmon has more vitamin B12, vitamin B6, protein, and vitamin B5, while shad has more selenium, fats, iron, and phosphorus.
Sockeye salmon's daily need coverage for vitamin B12 is 180% higher.
Shad contains 2 times less vitamin B6 than sockeye salmon. Sockeye salmon contains 0.827mg of vitamin B6, while shad contains 0.462mg.
The amount of cholesterol in sockeye salmon is lower.

The food types used in this comparison are Fish, salmon, sockeye, 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.

Sockeye salmon

Shad

Contains more ZincZinc

+17%

Contains more CalciumCalcium	+445.5%
Contains more PotassiumPotassium	+12.8%
Contains more IronIron	+138.5%
Contains more PhosphorusPhosphorus	+14.4%
Contains less SodiumSodium	-29.3%
Contains more ManganeseManganese	+315.4%
Contains more SeleniumSelenium	+31.8%

~equal in Magnesium ~38mg

~equal in Copper ~0.082mg

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.

Sockeye salmon

Shad

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+61.1%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+47.3%
Contains more Vitamin B6Vitamin B6	+79%
Contains more Vitamin B12Vitamin B12	+3092.9%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+16.6%
Contains more Vitamin B2Vitamin B2	+25.2%
Contains more FolateFolate	+142.9%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~10.769mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.47µg	0.14µg	180%
Vitamin D*	670 IU		84%
Vitamin D	16.7µg		84%
Vitamin B6	0.827mg	0.462mg	28%
Selenium	35.5µg	46.8µg	21%
Choline	112.6mg		20%
Fats	5.57g	17.65g	19%
Cholesterol	61mg	96mg	12%
Protein	26.48g	21.71g	10%
Iron	0.52mg	1.24mg	9%
Polyunsaturated fat	1.327g		9%
Vitamin B5	1.274mg	0.865mg	8%
Vitamin E	0.99mg		7%
Phosphorus	305mg	349mg	6%
Calories	156kcal	252kcal	5%
Calcium	11mg	60mg	5%
Vitamin B2	0.246mg	0.308mg	5%
Monounsaturated fat	1.864g		5%
Vitamin B3	10.123mg	10.769mg	4%
Saturated fat	0.969g		4%
Folate	7µg	17µg	3%
Potassium	436mg	492mg	2%
Vitamin A	58µg	36µg	2%
Manganese	0.013mg	0.054mg	2%
Vitamin B1	0.157mg	0.183mg	2%
Copper	0.076mg	0.082mg	1%
Zinc	0.55mg	0.47mg	1%
Sodium	92mg	65mg	1%
Protein per 100 calories	17g	8.6g	N/A
Calories per 10 g protein	59kcal	116kcal	N/A
Weight per 100 calories	64g	40g	N/A
Unsaturated / Saturated Fat ratio	3.3		N/A
Magnesium	36mg	38mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.023g		N/A
Tryptophan	0.335mg	0.243mg	0%
Threonine	1.247mg	0.952mg	0%
Isoleucine	1.274mg	1mg	0%
Leucine	2.185mg	1.764mg	0%
Lysine	2.574mg	1.993mg	0%
Methionine	0.858mg	0.642mg	0%
Phenylalanine	1.086mg	0.847mg	0%
Valine	1.461mg	1.118mg	0%
Histidine	0.711mg	0.639mg	0%
Omega-3 (EPA)	0.299g		N/A
Omega-3 (DHA)	0.56g		N/A
Omega-3 (DPA)	0.093g		N/A
Omega-6 (Eicosadienoic acid)	0.019g		N/A