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  6. Cod vs. Steak

Cod vs. Steak — In-Depth Nutrition Comparison

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Important differences between cod and steak

  • Cod has more phosphorus; however, steak has more vitamin B12, zinc, iron, vitamin B6, vitamin B3, vitamin B2, and copper.
  • Steak's daily need coverage for vitamin B12 is 54% 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Cod vs 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%
Steak
Steak
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +39.1%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +48%
Contains more PhosphorusPhosphorus +24.5%
Contains more ManganeseManganese +∞%
Contains more IronIron +531.6%
Contains more CopperCopper +203.6%
Contains more ZincZinc +1308.9%
~equal in Sodium ~58mg
~equal in Selenium ~31.8µg

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%
Steak
Steak
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 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +800%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +363.1%
Contains more Vitamin B3Vitamin B3 +149.6%
Contains more Vitamin B6Vitamin B6 +104.1%
Contains more Vitamin B12Vitamin B12 +141.8%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Cod Steak DV% diff.
Vitamin B5 153mg 3060%
Vitamin B12 0.91µg 2.2µg 54%
Zinc 0.45mg 6.34mg 54%
Saturated fat 0.131g 8.443g 38%
Fats 0.67g 19.02g 28%
Iron 0.38mg 2.4mg 25%
Monounsaturated fat 0.094g 9.171g 23%
Vitamin B6 0.245mg 0.5mg 20%
Vitamin B3 2.063mg 5.149mg 19%
Vitamin B2 0.065mg 0.301mg 18%
Protein 17.81g 24.85g 14%
Cholesterol 43mg 78mg 12%
Choline 65.2mg 12%
Calories 82kcal 271kcal 9%
Copper 0.028mg 0.085mg 6%
Phosphorus 203mg 163mg 6%
Vitamin D 36IU 6IU 4%
Vitamin D 0.9µg 0.1µg 4%
Polyunsaturated fat 0.231g 0.896g 4%
Vitamin E 0.64mg 4%
Potassium 413mg 279mg 4%
Magnesium 32mg 23mg 2%
Selenium 33.1µg 31.8µg 2%
Vitamin C 1mg 0mg 1%
Vitamin A 12µg 7µg 1%
Vitamin K 0.1µg 1.6µg 1%
Manganese 0.015mg 1%
Calcium 16mg 12mg 0%
Sodium 54mg 58mg 0%
Vitamin B1 0.076mg 0.074mg 0%
Folate 7µg 6µg 0%
Tryptophan 0.199mg 0.278mg 0%
Threonine 0.781mg 1.171mg 0%
Isoleucine 0.821mg 1.157mg 0%
Leucine 1.447mg 2.142mg 0%
Lysine 1.635mg 2.38mg 0%
Methionine 0.527mg 0.672mg 0%
Phenylalanine 0.695mg 0.997mg 0%
Valine 0.917mg 1.242mg 0%
Histidine 0.524mg 0.931mg 0%
Omega-3 - EPA 0.064g 0.001g N/A
Omega-3 - DHA 0.12g 0.001g N/A
Omega-3 - DPA 0.01g 0.013g 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
Steak
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +46.1%
Contains more ProteinProtein +39.5%
Contains more FatsFats +2738.8%
Contains more OtherOther +80%
~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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +9656.4%
Contains more Poly. FatPolyunsaturated fat +287.9%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.