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  6. Cod liver oil vs. Shad

Cod liver oil vs. Shad — In-Depth Nutrition Comparison

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The main differences between Cod liver oil and Shad

  • Cod liver oil is richer in Vitamin A RAE, yet Shad is richer in Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, Vitamin B5, Iron, and Potassium.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3329% higher.
  • Cod liver oil contains 6 times more Cholesterol than Shad. Cod liver oil contains 570mg of Cholesterol, while Shad contains 96mg.

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

Infographic

Cod liver oil 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 liver oil
Cod liver oil
1
:
9
Shad
Shad
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Shad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 47% 28% 150% 44% 9% 13% 28% 8% 256%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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 liver oil
Cod liver oil
2
:
7
Shad
Shad
Contains more Vitamin A +83233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Shad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 46% 72% 202% 52% 107% 13% 18% 0%
Contains more Vitamin A +83233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
3
Shad
Shad
Contains more Fats +466.6%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Shad
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more Fats +466.6%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod liver oil Shad Opinion
Protein 0g 21.71g Shad
Fats 100g 17.65g Cod liver oil
Calories 902kcal 252kcal Cod liver oil
Calcium 0mg 60mg Shad
Iron 0mg 1.24mg Shad
Magnesium 0mg 38mg Shad
Phosphorus 0mg 349mg Shad
Potassium 0mg 492mg Shad
Sodium 0mg 65mg Cod liver oil
Zinc 0mg 0.47mg Shad
Copper 0mg 0.082mg Shad
Manganese 0mg 0.054mg Shad
Selenium 0µg 46.8µg Shad
Vitamin A 100000IU 120IU Cod liver oil
Vitamin A RAE 30000µg 36µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.183mg Shad
Vitamin B2 0mg 0.308mg Shad
Vitamin B3 0mg 10.769mg Shad
Vitamin B5 0mg 0.865mg Shad
Vitamin B6 0mg 0.462mg Shad
Folate 0µg 17µg Shad
Vitamin B12 0µg 0.14µg Shad
Tryptophan 0.243mg Shad
Threonine 0.952mg Shad
Isoleucine 1mg Shad
Leucine 1.764mg Shad
Lysine 1.993mg Shad
Methionine 0.642mg Shad
Phenylalanine 0.847mg Shad
Valine 1.118mg Shad
Histidine 0.639mg Shad
Cholesterol 570mg 96mg Shad
Saturated Fat 22.608g Shad
Omega-3 - DHA 10.968g Cod liver oil
Omega-3 - EPA 6.898g Cod liver oil
Omega-3 - DPA 0.935g Cod liver oil
Monounsaturated Fat 46.711g Cod liver oil
Polyunsaturated fat 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil 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
1125%
Cod liver oil
43%
Shad
Minerals Daily Need Coverage Score
0%
Cod liver oil
60%
Shad

Comparison summary

Which food is lower in Cholesterol?
Shad
Shad is lower in Cholesterol (difference - 474mg)
Which food is lower in Saturated Fat?
Shad
Shad is lower in Saturated Fat (difference - 22.608g)
Which food is cheaper?
Shad
Shad is cheaper (difference - $5)
Which food is richer in minerals?
Shad
Shad is relatively richer in minerals
Which food is richer in vitamins?
Shad
Shad is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 65mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.