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Sea bass vs. Beef — In-Depth Nutrition Comparison

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A recap on the differences between sea bass and beef

  • Sea bass is higher in selenium, magnesium, vitamin B12, and vitamin B5, yet beef is higher in zinc, vitamin B2, vitamin B6, iron, and vitamin B3.
  • Sea bass covers your daily selenium needs 39% more than beef.
  • Sea bass contains 4 times more magnesium than beef. While sea bass contains 51mg of magnesium, beef contains only 14mg.
  • The amount of saturated fat in sea bass is lower.

Food varieties used in this article are Fish, bass, striped, cooked, dry heat and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Sea bass vs Beef 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Beef
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +264.3%
Contains more CalciumCalcium +46.2%
Contains more ManganeseManganese +111.1%
Contains more SeleniumSelenium +84.3%
Contains more IronIron +181.5%
Contains more CopperCopper +142.5%
Contains more ZincZinc +625.5%
Contains less SodiumSodium -38.6%
~equal in Potassium ~352mg
~equal in Phosphorus ~259mg

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.
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Beef
Beef
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 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin AVitamin A +1450%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B5Vitamin B5 +79.8%
Contains more FolateFolate +42.9%
Contains more Vitamin B2Vitamin B2 +981.1%
Contains more Vitamin B3Vitamin B3 +125.2%
Contains more Vitamin B6Vitamin B6 +93.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~4.21µg

All nutrients comparison - raw data values

Nutrient Sea bass Beef DV% diff.
Selenium 46.8µg 25.4µg 39%
Zinc 0.51mg 3.7mg 29%
Vitamin B2 0.037mg 0.4mg 28%
Vitamin B6 0.346mg 0.669mg 25%
Iron 1.08mg 3.04mg 25%
Vitamin B3 2.558mg 5.76mg 20%
Choline 75.6mg 14%
Protein 22.73g 27.55g 10%
Magnesium 51mg 14mg 9%
Saturated fat 0.65g 2.595g 9%
Vitamin B12 4.41µg 4.21µg 8%
Vitamin B5 0.865mg 0.481mg 8%
Copper 0.04mg 0.097mg 6%
Cholesterol 103mg 85mg 6%
Monounsaturated fat 0.846g 2.734g 5%
Fats 2.99g 6.54g 5%
Vitamin A 31µg 2µg 3%
Polyunsaturated fat 1.005g 0.532g 3%
Vitamin B1 0.115mg 0.074mg 3%
Calories 124kcal 169kcal 2%
Vitamin E 0.25mg 2%
Vitamin D 0.1µg 1%
Sodium 88mg 54mg 1%
Vitamin K 1.6µg 1%
Folate 10µg 7µg 1%
Phosphorus 254mg 259mg 1%
Potassium 328mg 352mg 1%
Calcium 19mg 13mg 1%
Vitamin D 3IU 0%
Manganese 0.019mg 0.009mg 0%
Trans fat 0.375g N/A
Tryptophan 0.255mg 0.359mg 0%
Threonine 0.997mg 1.534mg 0%
Isoleucine 1.047mg 1.52mg 0%
Leucine 1.848mg 2.833mg 0%
Lysine 2.088mg 3.178mg 0%
Methionine 0.673mg 0.871mg 0%
Phenylalanine 0.887mg 1.299mg 0%
Valine 1.171mg 1.603mg 0%
Histidine 0.669mg 1.244mg 0%
Omega-3 - EPA 0.217g 0.002g N/A
Omega-3 - DHA 0.75g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more WaterWater +11.6%
Contains more OtherOther +360%
Contains more ProteinProtein +21.2%
Contains more FatsFats +118.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -75%
Contains more Poly. FatPolyunsaturated fat +88.9%
Contains more Mono. FatMonounsaturated fat +223.2%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.