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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
7
:
3
Steak
Steak
Contains more Calcium +33.3%
Contains more Magnesium +39.1%
Contains more Phosphorus +24.5%
Contains more Potassium +48%
Contains more Iron +531.6%
Contains more Zinc +1308.9%
Contains more Copper +203.6%
Equal in Sodium - 58
Equal in Selenium - 31.8
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +33.3%
Contains more Magnesium +39.1%
Contains more Phosphorus +24.5%
Contains more Potassium +48%
Contains more Iron +531.6%
Contains more Zinc +1308.9%
Contains more Copper +203.6%
Equal in Sodium - 58
Equal in Selenium - 31.8

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
Steak
Steak
Contains more Vitamin A +60%
Contains more Vitamin D +800%
Contains more Vitamin C +∞%
Contains more Folate +16.7%
Contains more Vitamin B2 +363.1%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B6 +104.1%
Contains more Vitamin B12 +141.8%
Contains more Vitamin K +1500%
Equal in Vitamin B1 - 0.074
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +60%
Contains more Vitamin D +800%
Contains more Vitamin C +∞%
Contains more Folate +16.7%
Contains more Vitamin B2 +363.1%
Contains more Vitamin B3 +149.6%
Contains more Vitamin B6 +104.1%
Contains more Vitamin B12 +141.8%
Contains more Vitamin K +1500%
Equal in Vitamin B1 - 0.074

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Steak
Steak
Contains more Water +46.1%
Contains more Protein +39.5%
Contains more Fats +2738.8%
Contains more Other +80%
Cod
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Water +46.1%
Contains more Protein +39.5%
Contains more Fats +2738.8%
Contains more Other +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Steak
Steak
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +9656.4%
Contains more Polyunsaturated fat +287.9%
Cod
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -98.4%
Contains more Monounsaturated Fat +9656.4%
Contains more Polyunsaturated fat +287.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Steak
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 Steak Opinion
Protein 17.81g 24.85g Steak
Fats 0.67g 19.02g Steak
Calories 82kcal 271kcal Steak
Calcium 16mg 12mg Cod
Iron 0.38mg 2.4mg Steak
Magnesium 32mg 23mg Cod
Phosphorus 203mg 163mg Cod
Potassium 413mg 279mg Cod
Sodium 54mg 58mg Cod
Zinc 0.45mg 6.34mg Steak
Copper 0.028mg 0.085mg Steak
Manganese 0.015mg Cod
Selenium 33.1µg 31.8µg Cod
Vitamin A 40IU 25IU Cod
Vitamin A RAE 12µg 7µg Cod
Vitamin E 0.64mg Cod
Vitamin D 36IU 6IU Cod
Vitamin D 0.9µg 0.1µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.076mg 0.074mg Cod
Vitamin B2 0.065mg 0.301mg Steak
Vitamin B3 2.063mg 5.149mg Steak
Vitamin B5 153mg Cod
Vitamin B6 0.245mg 0.5mg Steak
Folate 7µg 6µg Cod
Vitamin B12 0.91µg 2.2µg Steak
Vitamin K 0.1µg 1.6µg Steak
Tryptophan 0.199mg 0.278mg Steak
Threonine 0.781mg 1.171mg Steak
Isoleucine 0.821mg 1.157mg Steak
Leucine 1.447mg 2.142mg Steak
Lysine 1.635mg 2.38mg Steak
Methionine 0.527mg 0.672mg Steak
Phenylalanine 0.695mg 0.997mg Steak
Valine 0.917mg 1.242mg Steak
Histidine 0.524mg 0.931mg Steak
Cholesterol 43mg 78mg Cod
Saturated Fat 0.131g 8.443g Cod
Omega-3 - DHA 0.12g 0.001g Cod
Omega-3 - EPA 0.064g 0.001g Cod
Omega-3 - DPA 0.01g 0.013g Steak
Monounsaturated Fat 0.094g 9.171g Steak
Polyunsaturated fat 0.231g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Steak
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
49%
Steak
Minerals Daily Need Coverage Score
38%
Cod
59%
Steak

Comparison summary

Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 8.312g)
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. 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.