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  6. Shad vs. Cod liver oil

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

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The main differences between Shad and Cod liver oil

  • Shad is richer in Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B2, Vitamin B5, Iron, and Potassium, yet Cod liver oil is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3329% higher.
  • Shad contains less Cholesterol.

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

Infographic

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

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
Shad
7
:
2
Cod liver oil
Cod liver oil
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +83233.3%
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%
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%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +83233.3%

Macronutrient Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Shad Cod liver oil
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 Shad Cod liver oil Opinion
Protein 21.71g 0g Shad
Fats 17.65g 100g Cod liver oil
Calories 252kcal 902kcal Cod liver oil
Calcium 60mg 0mg Shad
Iron 1.24mg 0mg Shad
Magnesium 38mg 0mg Shad
Phosphorus 349mg 0mg Shad
Potassium 492mg 0mg Shad
Sodium 65mg 0mg Cod liver oil
Zinc 0.47mg 0mg Shad
Copper 0.082mg 0mg Shad
Manganese 0.054mg 0mg Shad
Selenium 46.8µg 0µg Shad
Vitamin A 120IU 100000IU Cod liver oil
Vitamin A RAE 36µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin B1 0.183mg Shad
Vitamin B2 0.308mg 0mg Shad
Vitamin B3 10.769mg 0mg Shad
Vitamin B5 0.865mg 0mg Shad
Vitamin B6 0.462mg 0mg Shad
Folate 17µg 0µg Shad
Vitamin B12 0.14µg 0µg 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 96mg 570mg 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
Shad Cod liver oil
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
43%
Shad
1125%
Cod liver oil
Minerals Daily Need Coverage Score
60%
Shad
0%
Cod liver oil

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. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.