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  6. Cod vs. Flank steak

Cod vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between cod and flank steak

  • Cod has more vitamin B5 and selenium; however, flank steak is higher in zinc, vitamin B3, vitamin B12, vitamin B6, iron, and choline.
  • Cod covers your daily need for vitamin B5, 3049% more than flank steak.
  • Cod has less cholesterol.

These are the specific foods used in this comparison Fish, cod, Atlantic, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Cod vs Flank 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
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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +39.1%
Contains more PotassiumPotassium +21.8%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +12.6%
Contains more CalciumCalcium +25%
Contains more IronIron +357.9%
Contains more CopperCopper +192.9%
Contains more ZincZinc +988.9%
~equal in Phosphorus ~210mg
~equal in Sodium ~56mg

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
5
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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +68.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +27973.4%
Contains more Vitamin B2Vitamin B2 +104.6%
Contains more Vitamin B3Vitamin B3 +256.9%
Contains more Vitamin B6Vitamin B6 +136.3%
Contains more Vitamin B12Vitamin B12 +79.1%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +28.6%
Contains more CholineCholine +61.7%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Cod Flank steak DV% diff.
Vitamin B5 153mg 0.545mg 3049%
Zinc 0.45mg 4.9mg 40%
Vitamin B3 2.063mg 7.363mg 33%
Vitamin B12 0.91µg 1.63µg 30%
Vitamin B6 0.245mg 0.579mg 26%
Protein 17.81g 27.66g 20%
Iron 0.38mg 1.74mg 17%
Saturated fat 0.131g 3.395g 15%
Fats 0.67g 8.23g 12%
Cholesterol 43mg 79mg 12%
Monounsaturated fat 0.094g 3.317g 8%
Selenium 33.1µg 29.4µg 7%
Choline 65.2mg 105.4mg 7%
Calories 82kcal 192kcal 6%
Copper 0.028mg 0.082mg 6%
Vitamin D 36IU 5%
Vitamin D 0.9µg 5%
Vitamin B2 0.065mg 0.133mg 5%
Vitamin E 0.64mg 0.38mg 2%
Magnesium 32mg 23mg 2%
Potassium 413mg 339mg 2%
Folate 7µg 9µg 1%
Polyunsaturated fat 0.231g 0.322g 1%
Vitamin C 1mg 0mg 1%
Vitamin A 12µg 0µg 1%
Vitamin K 0.1µg 1.4µg 1%
Phosphorus 203mg 210mg 1%
Calcium 16mg 20mg 0%
Sodium 54mg 56mg 0%
Manganese 0.015mg 0.009mg 0%
Vitamin B1 0.076mg 0.075mg 0%
Tryptophan 0.199mg 0.182mg 0%
Threonine 0.781mg 1.105mg 0%
Isoleucine 0.821mg 1.259mg 0%
Leucine 1.447mg 2.201mg 0%
Lysine 1.635mg 2.338mg 0%
Methionine 0.527mg 0.72mg 0%
Phenylalanine 0.695mg 1.093mg 0%
Valine 0.917mg 1.372mg 0%
Histidine 0.524mg 0.883mg 0%
Omega-3 - EPA 0.064g 0g N/A
Omega-3 - DHA 0.12g 0g N/A
Omega-3 - DPA 0.01g 0g 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more WaterWater +26.6%
Contains more OtherOther +-600%
Contains more ProteinProtein +55.3%
Contains more FatsFats +1128.4%
~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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +3428.7%
Contains more Poly. FatPolyunsaturated fat +39.4%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.