(No affiliation, just a happy customer.)
Apple + Shift + 4, then hit Space and you can capture screenshots of specific Windows.
(This has been around forever, but easy to come across people who didn't know about it.)
That's barely true for H.264 and it is a much worse format in every other way. Effective quality is higher with modern video formats because the lower data rates afford higher resolutions and higher frame rates. Even the LICEcap demos show that.
It's a neat tool, the user interface is really cool, but it would be better in a different format.
It probably won't replace iShowU or OBS for all the features I sometimes need, but a quick screengrab video would be nice now and then.
But... I will still use LICEcap for github pull requests, because github rejected the video I made with osx (file type? size?)