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Cod vs. Shad — In-Depth Nutrition Comparison

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Differences between Cod and Shad

  • Cod has more Vitamin B12, while Shad has more Vitamin B3, Phosphorus, Vitamin B2, Selenium, Vitamin B6, Vitamin B5, Iron, and Vitamin B1.
  • Shad's daily need coverage for Vitamin B3 is 52% higher.
  • Shad contains 8 times less Vitamin B12 than Cod. Cod contains 1.05µg of Vitamin B12, while Shad contains 0.14µg.
  • The amount of Cholesterol in Cod is lower.

The food types used in this comparison are Fish, cod, Atlantic, cooked, dry heat and Fish, shad, american, cooked, dry heat.

Infographic

Cod vs Shad infographic
Infographic link

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.
Cod
2
:
8
Shad
Contains more Magnesium +10.5%
Contains more Zinc +23.4%
Contains more Calcium +328.6%
Contains more Iron +153.1%
Contains more Phosphorus +152.9%
Contains more Potassium +101.6%
Contains less Sodium -16.7%
Contains more Copper +127.8%
Contains more Manganese +170%
Contains more Selenium +24.5%
Equal in Magnesium - 38
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains more Magnesium +10.5%
Contains more Zinc +23.4%
Contains more Calcium +328.6%
Contains more Iron +153.1%
Contains more Phosphorus +152.9%
Contains more Potassium +101.6%
Contains less Sodium -16.7%
Contains more Copper +127.8%
Contains more Manganese +170%
Contains more Selenium +24.5%
Equal in Magnesium - 38

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.
Cod
6
:
7
Shad
Contains more Vitamin C +∞%
Contains more Vitamin B12 +650%
Contains more Vitamin A +155.3%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +289.9%
Contains more Vitamin B3 +328.5%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +63.3%
Contains more Folate +112.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +650%
Contains more Vitamin A +155.3%
Contains more Vitamin B1 +108%
Contains more Vitamin B2 +289.9%
Contains more Vitamin B3 +328.5%
Contains more Vitamin B5 +380.6%
Contains more Vitamin B6 +63.3%
Contains more Folate +112.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
2
:
2
Shad
Contains more Water +28.2%
Contains more Fats +1952.3%
Contains more Other +264.1%
Equal in Protein - 21.71
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more Water +28.2%
Contains more Fats +1952.3%
Contains more Other +264.1%
Equal in Protein - 21.71

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Shad
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Shad Opinion
Protein 22.83g 21.71g Cod
Fats 0.86g 17.65g Shad
Calories 105kcal 252kcal Shad
Calcium 14mg 60mg Shad
Iron 0.49mg 1.24mg Shad
Magnesium 42mg 38mg Cod
Phosphorus 138mg 349mg Shad
Potassium 244mg 492mg Shad
Sodium 78mg 65mg Shad
Zinc 0.58mg 0.47mg Cod
Copper 0.036mg 0.082mg Shad
Manganese 0.02mg 0.054mg Shad
Selenium 37.6µg 46.8µg Shad
Vitamin A 47IU 120IU Shad
Vitamin A RAE 14µg 36µg Shad
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.183mg Shad
Vitamin B2 0.079mg 0.308mg Shad
Vitamin B3 2.513mg 10.769mg Shad
Vitamin B5 0.18mg 0.865mg Shad
Vitamin B6 0.283mg 0.462mg Shad
Folate 8µg 17µg Shad
Vitamin B12 1.05µg 0.14µg Cod
Choline 83.7mg Cod
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.243mg Cod
Threonine 1.001mg 0.952mg Cod
Isoleucine 1.052mg 1mg Cod
Leucine 1.856mg 1.764mg Cod
Lysine 2.097mg 1.993mg Cod
Methionine 0.676mg 0.642mg Cod
Phenylalanine 0.891mg 0.847mg Cod
Valine 1.176mg 1.118mg Cod
Histidine 0.672mg 0.639mg Cod
Cholesterol 55mg 96mg Cod
Saturated Fat 0.168g Shad
Omega-3 - DHA 0.154g Cod
Omega-3 - EPA 0.004g Cod
Omega-3 - DPA 0.013g Cod
Monounsaturated Fat 0.124g Cod
Polyunsaturated fat 0.292g Cod

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Shad
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Cod
40%
Shad
Minerals Daily Need Coverage Score
38%
Cod
60%
Shad

Comparison summary

Which food is lower in Sugar?
Shad
Shad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Shad
Shad contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 0.168g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $1.3)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 41mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/nutrients
  2. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.