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  6. Beefsteak raw vs. Sea bass

Beefsteak raw vs. Sea bass — In-Depth Nutrition Comparison

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Important differences between beefsteak raw and sea bass

  • Beefsteak raw has more zinc, vitamin B3, vitamin B6, iron, and vitamin B2; however, sea bass has more vitamin B12, selenium, and magnesium.
  • Sea bass's daily need coverage for vitamin B12 is 72% more.
  • Beefsteak raw has 10 times more zinc than sea bass. Beefsteak raw has 5.3mg of zinc, while sea bass has 0.51mg.
  • Sea bass is lower in saturated fat.

The food varieties used in the comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, bass, striped, cooked, dry heat.

Infographic

Beefsteak raw vs Sea bass 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +85.2%
Contains more CopperCopper +97.5%
Contains more ZincZinc +939.2%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +104%
Contains more CalciumCalcium +280%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +67.7%

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%
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +391.9%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +1450%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B12Vitamin B12 +63.9%
Contains more FolateFolate +233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Sea bass DV% diff.
Vitamin B12 2.69µg 4.41µg 72%
Zinc 5.3mg 0.51mg 44%
Selenium 27.9µg 46.8µg 34%
Vitamin B5 0.865mg 17%
Vitamin B3 5.048mg 2.558mg 16%
Vitamin B6 0.543mg 0.346mg 15%
Iron 2mg 1.08mg 12%
Cholesterol 67mg 103mg 12%
Vitamin B2 0.182mg 0.037mg 11%
Magnesium 25mg 51mg 6%
Saturated fat 1.875g 0.65g 6%
Polyunsaturated fat 0.189g 1.005g 5%
Phosphorus 220mg 254mg 5%
Fats 5.36g 2.99g 4%
Copper 0.079mg 0.04mg 4%
Monounsaturated fat 2.354g 0.846g 4%
Vitamin A 2µg 31µg 3%
Protein 21.38g 22.73g 3%
Vitamin B1 0.075mg 0.115mg 3%
Folate 3µg 10µg 2%
Vitamin K 1.5µg 1%
Calories 134kcal 124kcal 1%
Manganese 0.019mg 1%
Vitamin D 0.1µg 1%
Sodium 55mg 88mg 1%
Potassium 375mg 328mg 1%
Calcium 5mg 19mg 1%
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.255mg 0%
Threonine 1.099mg 0.997mg 0%
Isoleucine 1.09mg 1.047mg 0%
Leucine 2.011mg 1.848mg 0%
Lysine 2.247mg 2.088mg 0%
Methionine 0.621mg 0.673mg 0%
Phenylalanine 0.931mg 0.887mg 0%
Valine 1.152mg 1.171mg 0%
Histidine 0.868mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g N/A
Omega-3 - DPA 0.008g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +79.3%
Contains more OtherOther +178.8%
~equal in Protein ~22.73g
~equal in Carbs ~0g
~equal in Water ~73.36g

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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +178.3%
Contains less Sat. FatSaturated fat -65.3%
Contains more Poly. FatPolyunsaturated fat +431.7%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.