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  6. Cod vs. Chuck steak

Cod vs. Chuck steak — In-Depth Nutrition Comparison

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A recap on differences between cod and chuck steak

  • Cod has more vitamin B5 and selenium; however, chuck steak is higher in vitamin B12, zinc, iron, vitamin B3, vitamin B6, and vitamin B2.
  • Cod covers your daily vitamin B5 needs 3045% more than chuck steak.
  • Cod has less cholesterol.

Food varieties used in this article are Fish, cod, Atlantic, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Cod vs Chuck steak 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +45.5%
Contains more PotassiumPotassium +27.1%
Contains less SodiumSodium -23.9%
Contains more ManganeseManganese +25%
Contains more SeleniumSelenium +20.4%
Contains more IronIron +544.7%
Contains more CopperCopper +175%
Contains more ZincZinc +1828.9%
~equal in Calcium ~16mg
~equal in Phosphorus ~193mg

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
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin EVitamin E +540%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B1Vitamin B1 +15.2%
Contains more Vitamin B5Vitamin B5 +20245.7%
Contains more FolateFolate +16.7%
Contains more Vitamin B2Vitamin B2 +193.8%
Contains more Vitamin B3Vitamin B3 +126%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more Vitamin B12Vitamin B12 +233%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +21.2%

All nutrients comparison - raw data values

Nutrient Cod Chuck steak DV% diff.
Vitamin B5 153mg 0.752mg 3045%
Vitamin B12 0.91µg 3.03µg 88%
Zinc 0.45mg 8.68mg 75%
Saturated fat 0.131g 8.66g 39%
Fats 0.67g 19.64g 29%
Iron 0.38mg 2.45mg 26%
Monounsaturated fat 0.094g 9.457g 23%
Vitamin B3 2.063mg 4.663mg 16%
Cholesterol 43mg 87mg 15%
Protein 17.81g 24.98g 14%
Calories 82kcal 277kcal 10%
Selenium 33.1µg 27.5µg 10%
Vitamin B2 0.065mg 0.191mg 10%
Vitamin B6 0.245mg 0.373mg 10%
Copper 0.028mg 0.077mg 5%
Vitamin D 0.9µg 0.1µg 4%
Polyunsaturated fat 0.231g 0.81g 4%
Vitamin E 0.64mg 0.1mg 4%
Vitamin D 36IU 5IU 4%
Choline 65.2mg 79mg 3%
Potassium 413mg 325mg 3%
Magnesium 32mg 22mg 2%
Vitamin A 12µg 7µg 1%
Vitamin K 0.1µg 1.6µg 1%
Vitamin C 1mg 0mg 1%
Phosphorus 203mg 193mg 1%
Vitamin B1 0.076mg 0.066mg 1%
Sodium 54mg 71mg 1%
Calcium 16mg 16mg 0%
Manganese 0.015mg 0.012mg 0%
Folate 7µg 6µg 0%
Trans fat 1.287g N/A
Tryptophan 0.199mg 0.281mg 0%
Threonine 0.781mg 1.099mg 0%
Isoleucine 0.821mg 1.062mg 0%
Leucine 1.447mg 2.009mg 0%
Lysine 1.635mg 2.184mg 0%
Methionine 0.527mg 0.709mg 0%
Phenylalanine 0.695mg 0.951mg 0%
Valine 0.917mg 1.129mg 0%
Histidine 0.524mg 0.809mg 0%
Omega-3 - EPA 0.064g 0.001g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.01g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more WaterWater +47.1%
Contains more OtherOther +87.5%
Contains more ProteinProtein +40.3%
Contains more FatsFats +2831.3%
~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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +9960.6%
Contains more Poly. FatPolyunsaturated fat +250.6%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.