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

Beefsteak raw vs. Cod — In-Depth Nutrition Comparison

Compare

How are beefsteak raw and cod different?

  • Beefsteak raw is higher in vitamin B12, zinc, vitamin B6, iron, vitamin B3, vitamin B2, and copper; however, cod is richer in selenium.
  • Daily need coverage for vitamin B12 for beefsteak raw is 74% higher.
  • Beefsteak raw contains 14 times more saturated fat than cod. While beefsteak raw contains 1.875g of saturated fat, cod contains only 0.131g.

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, cod, Atlantic, raw are the varieties used in this article.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Cod
Cod
5
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 +426.3%
Contains more CopperCopper +182.1%
Contains more ZincZinc +1077.8%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +220%
Contains more PotassiumPotassium +10.1%
Contains more SeleniumSelenium +18.6%
~equal in Phosphorus ~203mg
~equal in Sodium ~54mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Cod
Cod
7
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 B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +144.7%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more Vitamin B12Vitamin B12 +195.6%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin DVitamin D +800%
Contains more FolateFolate +133.3%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Cod DV% diff.
Vitamin B5 153mg 3060%
Vitamin B12 2.69µg 0.91µg 74%
Zinc 5.3mg 0.45mg 44%
Vitamin B6 0.543mg 0.245mg 23%
Iron 2mg 0.38mg 20%
Vitamin B3 5.048mg 2.063mg 19%
Choline 65.2mg 12%
Selenium 27.9µg 33.1µg 9%
Vitamin B2 0.182mg 0.065mg 9%
Saturated fat 1.875g 0.131g 8%
Cholesterol 67mg 43mg 8%
Protein 21.38g 17.81g 7%
Fats 5.36g 0.67g 7%
Copper 0.079mg 0.028mg 6%
Monounsaturated fat 2.354g 0.094g 6%
Vitamin D 3IU 36IU 4%
Vitamin E 0.64mg 4%
Vitamin D 0.1µg 0.9µg 4%
Calories 134kcal 82kcal 3%
Magnesium 25mg 32mg 2%
Phosphorus 220mg 203mg 2%
Manganese 0.015mg 1%
Vitamin A 2µg 12µg 1%
Potassium 375mg 413mg 1%
Vitamin K 1.5µg 0.1µg 1%
Folate 3µg 7µg 1%
Calcium 5mg 16mg 1%
Vitamin C 0mg 1mg 1%
Sodium 55mg 54mg 0%
Vitamin B1 0.075mg 0.076mg 0%
Trans fat 0.253g N/A
Polyunsaturated fat 0.189g 0.231g 0%
Tryptophan 0.262mg 0.199mg 0%
Threonine 1.099mg 0.781mg 0%
Isoleucine 1.09mg 0.821mg 0%
Leucine 2.011mg 1.447mg 0%
Lysine 2.247mg 1.635mg 0%
Methionine 0.621mg 0.527mg 0%
Phenylalanine 0.931mg 0.695mg 0%
Valine 1.152mg 0.917mg 0%
Histidine 0.868mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0.008g 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +20%
Contains more FatsFats +700%
Contains more WaterWater +11.4%
~equal in Carbs ~0g
~equal in Other ~0.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Cod
Cod
2
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 +2404.3%
Contains less Sat. FatSaturated fat -93%
Contains more Poly. FatPolyunsaturated fat +22.2%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.