Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef tenderloin
  5. Compare
  6. Beef tenderloin vs. Cod

Beef tenderloin vs. Cod — In-Depth Nutrition Comparison

Compare

The main differences between beef tenderloin and cod

  • Beef tenderloin is richer in vitamin B12, iron, zinc, vitamin B2, copper, and vitamin B3, yet cod is richer in vitamin B5 and selenium.
  • Daily need coverage for vitamin B5 for cod is 3055% higher.
  • Beef tenderloin contains 74 times more saturated fat than cod. Beef tenderloin contains 9.72g of saturated fat, while cod contains 0.131g.

Food types used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, cod, Atlantic, raw.

Infographic

Beef tenderloin vs Cod 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more IronIron +718.4%
Contains more CopperCopper +339.3%
Contains more ZincZinc +795.6%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +24.8%
Contains more SeleniumSelenium +44.5%
~equal in Phosphorus ~203mg
~equal in Sodium ~54mg
~equal in Manganese ~0.015mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Cod
Cod
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B1Vitamin B1 +18.4%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +45.4%
Contains more Vitamin B12Vitamin B12 +170.3%
Contains more FolateFolate +14.3%
Contains more CholineCholine +39.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +61100%
~equal in Vitamin B6 ~0.245mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Cod DV% diff.
Vitamin B5 0.25mg 153mg 3055%
Vitamin B12 2.46µg 0.91µg 65%
Saturated fat 9.72g 0.131g 44%
Fats 24.6g 0.67g 37%
Iron 3.11mg 0.38mg 34%
Zinc 4.03mg 0.45mg 33%
Monounsaturated fat 10.27g 0.094g 25%
Selenium 22.9µg 33.1µg 19%
Vitamin B2 0.26mg 0.065mg 15%
Cholesterol 85mg 43mg 14%
Calories 324kcal 82kcal 12%
Protein 23.9g 17.81g 12%
Copper 0.123mg 0.028mg 11%
Vitamin B3 3mg 2.063mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Polyunsaturated fat 1g 0.231g 5%
Choline 91mg 65.2mg 5%
Vitamin E 0.64mg 4%
Magnesium 22mg 32mg 2%
Potassium 331mg 413mg 2%
Vitamin C 0mg 1mg 1%
Vitamin A 0µg 12µg 1%
Calcium 9mg 16mg 1%
Vitamin B1 0.09mg 0.076mg 1%
Phosphorus 203mg 203mg 0%
Sodium 57mg 54mg 0%
Manganese 0.014mg 0.015mg 0%
Vitamin B6 0.25mg 0.245mg 0%
Vitamin K 0.1µg 0%
Folate 8µg 7µg 0%
Tryptophan 0.268mg 0.199mg 0%
Threonine 1.044mg 0.781mg 0%
Isoleucine 1.075mg 0.821mg 0%
Leucine 1.889mg 1.447mg 0%
Lysine 1.989mg 1.635mg 0%
Methionine 0.612mg 0.527mg 0%
Phenylalanine 0.933mg 0.695mg 0%
Valine 1.163mg 0.917mg 0%
Histidine 0.818mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +34.2%
Contains more FatsFats +3571.6%
Contains more OtherOther +943.3%
Contains more WaterWater +67.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +10825.5%
Contains more Poly. FatPolyunsaturated fat +332.9%
Contains less Sat. FatSaturated fat -98.7%

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.