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  6. Cod vs. Beef tenderloin

Cod vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between cod and beef tenderloin

  • Cod is richer in vitamin B5 and selenium, yet beef tenderloin is richer in vitamin B12, iron, zinc, vitamin B2, copper, and vitamin B3.
  • Daily need coverage for vitamin B5 for cod is 3055% higher.
  • Cod contains less cholesterol.

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

Infographic

Cod vs Beef tenderloin 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.
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%
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%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +77.8%
Contains more PotassiumPotassium +24.8%
Contains more SeleniumSelenium +44.5%
Contains more IronIron +718.4%
Contains more CopperCopper +339.3%
Contains more ZincZinc +795.6%
~equal in Phosphorus ~203mg
~equal in Sodium ~57mg
~equal in Manganese ~0.014mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +61100%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin B6 ~0.25mg

All nutrients comparison - raw data values

Nutrient Cod Beef tenderloin DV% diff.
Vitamin B5 153mg 0.25mg 3055%
Vitamin B12 0.91µg 2.46µg 65%
Saturated fat 0.131g 9.72g 44%
Fats 0.67g 24.6g 37%
Iron 0.38mg 3.11mg 34%
Zinc 0.45mg 4.03mg 33%
Monounsaturated fat 0.094g 10.27g 25%
Selenium 33.1µg 22.9µg 19%
Vitamin B2 0.065mg 0.26mg 15%
Cholesterol 43mg 85mg 14%
Calories 82kcal 324kcal 12%
Protein 17.81g 23.9g 12%
Copper 0.028mg 0.123mg 11%
Vitamin B3 2.063mg 3mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Polyunsaturated fat 0.231g 1g 5%
Choline 65.2mg 91mg 5%
Vitamin E 0.64mg 4%
Magnesium 32mg 22mg 2%
Potassium 413mg 331mg 2%
Vitamin C 1mg 0mg 1%
Vitamin A 12µg 0µg 1%
Calcium 16mg 9mg 1%
Vitamin B1 0.076mg 0.09mg 1%
Phosphorus 203mg 203mg 0%
Sodium 54mg 57mg 0%
Manganese 0.015mg 0.014mg 0%
Vitamin B6 0.245mg 0.25mg 0%
Vitamin K 0.1µg 0%
Folate 7µg 8µg 0%
Tryptophan 0.199mg 0.268mg 0%
Threonine 0.781mg 1.044mg 0%
Isoleucine 0.821mg 1.075mg 0%
Leucine 1.447mg 1.889mg 0%
Lysine 1.635mg 1.989mg 0%
Methionine 0.527mg 0.612mg 0%
Phenylalanine 0.695mg 0.933mg 0%
Valine 0.917mg 1.163mg 0%
Histidine 0.524mg 0.818mg 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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more WaterWater +67.9%
Contains more ProteinProtein +34.2%
Contains more FatsFats +3571.6%
Contains more OtherOther +943.3%
~equal in Carbs ~0g

Fat Type Comparison

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

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