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

Cod vs. Beefsteak raw — In-Depth Nutrition Comparison

Compare

How are Cod and Beefsteak raw different?

  • Cod is higher in Selenium, however, Beefsteak raw is richer in Vitamin B12, Zinc, Vitamin B6, Iron, Vitamin B3, Vitamin B2, and Copper.
  • Daily need coverage for Vitamin B12 from Beefsteak raw is 74% higher.
  • Cod has less Cholesterol.

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

Infographic

Cod vs Beefsteak raw 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
6
:
4
Beefsteak raw
Beefsteak raw
Contains more Calcium +220%
Contains more Magnesium +28%
Contains more Potassium +10.1%
Contains more Selenium +18.6%
Contains more Iron +426.3%
Contains more Zinc +1077.8%
Contains more Copper +182.1%
Equal in Phosphorus - 220
Equal in Potassium - 375
Equal in Sodium - 55
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +220%
Contains more Magnesium +28%
Contains more Potassium +10.1%
Contains more Selenium +18.6%
Contains more Iron +426.3%
Contains more Zinc +1077.8%
Contains more Copper +182.1%
Equal in Phosphorus - 220
Equal in Potassium - 375
Equal in Sodium - 55

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
7
:
5
Beefsteak raw
Beefsteak raw
Contains more Vitamin A +566.7%
Contains more Vitamin D +800%
Contains more Vitamin C +∞%
Contains more Folate +133.3%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +144.7%
Contains more Vitamin B6 +121.6%
Contains more Vitamin B12 +195.6%
Contains more Vitamin K +1400%
Equal in Vitamin B1 - 0.075
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Contains more Vitamin A +566.7%
Contains more Vitamin D +800%
Contains more Vitamin C +∞%
Contains more Folate +133.3%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +144.7%
Contains more Vitamin B6 +121.6%
Contains more Vitamin B12 +195.6%
Contains more Vitamin K +1400%
Equal in Vitamin B1 - 0.075

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Beefsteak raw
Beefsteak raw
Contains more Water +11.4%
Contains more Protein +20%
Contains more Fats +700%
Equal in Other - 0.33
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Water +11.4%
Contains more Protein +20%
Contains more Fats +700%
Equal in Other - 0.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
2
:
1
Beefsteak raw
Beefsteak raw
Contains less Saturated Fat -93%
Contains more Polyunsaturated fat +22.2%
Contains more Monounsaturated Fat +2404.3%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains less Saturated Fat -93%
Contains more Polyunsaturated fat +22.2%
Contains more Monounsaturated Fat +2404.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Beefsteak raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Beefsteak raw Opinion
Protein 17.81g 21.38g Beefsteak raw
Fats 0.67g 5.36g Beefsteak raw
Calories 82kcal 134kcal Beefsteak raw
Calcium 16mg 5mg Cod
Iron 0.38mg 2mg Beefsteak raw
Magnesium 32mg 25mg Cod
Phosphorus 203mg 220mg Beefsteak raw
Potassium 413mg 375mg Cod
Sodium 54mg 55mg Cod
Zinc 0.45mg 5.3mg Beefsteak raw
Copper 0.028mg 0.079mg Beefsteak raw
Manganese 0.015mg Cod
Selenium 33.1µg 27.9µg Cod
Vitamin A 40IU 6IU Cod
Vitamin A RAE 12µg 2µg Cod
Vitamin E 0.64mg Cod
Vitamin D 36IU 3IU Cod
Vitamin D 0.9µg 0.1µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.075mg Cod
Vitamin B2 0.065mg 0.182mg Beefsteak raw
Vitamin B3 2.063mg 5.048mg Beefsteak raw
Vitamin B5 153mg Cod
Vitamin B6 0.245mg 0.543mg Beefsteak raw
Folate 7µg 3µg Cod
Vitamin B12 0.91µg 2.69µg Beefsteak raw
Vitamin K 0.1µg 1.5µg Beefsteak raw
Tryptophan 0.199mg 0.262mg Beefsteak raw
Threonine 0.781mg 1.099mg Beefsteak raw
Isoleucine 0.821mg 1.09mg Beefsteak raw
Leucine 1.447mg 2.011mg Beefsteak raw
Lysine 1.635mg 2.247mg Beefsteak raw
Methionine 0.527mg 0.621mg Beefsteak raw
Phenylalanine 0.695mg 0.931mg Beefsteak raw
Valine 0.917mg 1.152mg Beefsteak raw
Histidine 0.524mg 0.868mg Beefsteak raw
Cholesterol 43mg 67mg Cod
Trans Fat 0.253g Cod
Saturated Fat 0.131g 1.875g Cod
Omega-3 - DHA 0.12g 0g Cod
Omega-3 - EPA 0.064g 0g Cod
Omega-3 - DPA 0.01g 0.008g Cod
Monounsaturated Fat 0.094g 2.354g Beefsteak raw
Polyunsaturated fat 0.231g 0.189g Cod
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Beefsteak raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
790%
Cod
52%
Beefsteak raw
Minerals Daily Need Coverage Score
38%
Cod
55%
Beefsteak raw

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.744g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.1)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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