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  6. Cod vs. Rib eye steak

Cod vs. Rib eye steak — In-Depth Nutrition Comparison

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Important differences between cod and rib eye steak

  • Cod has more vitamin B5 and phosphorus; however, rib eye steak has more zinc, vitamin B12, iron, vitamin B6, vitamin B3, and vitamin B2.
  • Cod's daily need coverage for vitamin B5 is 3049% more.
  • Cod is lower in cholesterol.

The food varieties used in the comparison are Fish, cod, Atlantic, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Cod vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +58.8%
Contains more PhosphorusPhosphorus +33.6%
Contains more SeleniumSelenium +11.4%
Contains more IronIron +489.5%
Contains more CopperCopper +185.7%
Contains more ZincZinc +1213.3%
Contains more ManganeseManganese +433.3%
~equal in Sodium ~54mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +540%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin B5Vitamin B5 +28444.8%
Contains more FolateFolate +16.7%
Contains more CholineCholine +33.6%
Contains more Vitamin B2Vitamin B2 +341.5%
Contains more Vitamin B3Vitamin B3 +137.9%
Contains more Vitamin B6Vitamin B6 +94.7%
Contains more Vitamin B12Vitamin B12 +130.8%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin B1 ~0.071mg

All nutrients comparison - raw data values

Nutrient Cod Rib eye steak DV% diff.
Vitamin B5 153mg 0.536mg 3049%
Vitamin B12 0.91µg 2.1µg 50%
Zinc 0.45mg 5.91mg 50%
Saturated fat 0.131g 9.684g 43%
Fats 0.67g 21.81g 33%
Monounsaturated fat 0.094g 10.519g 26%
Iron 0.38mg 2.24mg 23%
Vitamin B6 0.245mg 0.477mg 18%
Vitamin B3 2.063mg 4.908mg 18%
Vitamin B2 0.065mg 0.287mg 17%
Cholesterol 43mg 80mg 12%
Protein 17.81g 23.69g 12%
Calories 82kcal 291kcal 10%
Phosphorus 203mg 152mg 7%
Selenium 33.1µg 29.7µg 6%
Copper 0.028mg 0.08mg 6%
Polyunsaturated fat 0.231g 1.027g 5%
Potassium 413mg 260mg 5%
Vitamin E 0.64mg 0.1mg 4%
Vitamin D 0.9µg 0.2µg 4%
Vitamin D 36IU 7IU 4%
Choline 65.2mg 48.8mg 3%
Manganese 0.015mg 0.08mg 3%
Magnesium 32mg 22mg 2%
Vitamin C 1mg 0mg 1%
Calcium 16mg 11mg 1%
Vitamin K 0.1µg 1.6µg 1%
Sodium 54mg 54mg 0%
Vitamin A 12µg 8µg 0%
Vitamin B1 0.076mg 0.071mg 0%
Trans fat 1.478g N/A
Folate 7µg 6µg 0%
Tryptophan 0.199mg 0.265mg 0%
Threonine 0.781mg 1.116mg 0%
Isoleucine 0.821mg 1.103mg 0%
Leucine 1.447mg 2.041mg 0%
Lysine 1.635mg 2.269mg 0%
Methionine 0.527mg 0.641mg 0%
Phenylalanine 0.695mg 0.95mg 0%
Valine 0.917mg 1.184mg 0%
Histidine 0.524mg 0.888mg 0%
Omega-3 - EPA 0.064g 0.001g N/A
Omega-3 - DHA 0.12g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.01g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more WaterWater +49.1%
Contains more OtherOther +2900%
Contains more ProteinProtein +33%
Contains more FatsFats +3155.2%
~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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +11090.4%
Contains more Poly. FatPolyunsaturated fat +344.6%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.