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  6. Rib eye steak vs. Cod

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

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Important differences between rib eye steak and cod

  • Rib eye steak has more zinc, vitamin B12, iron, vitamin B6, vitamin B3, and vitamin B2; however, cod has more vitamin B5 and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3049% more.
  • Rib eye steak has 74 times more saturated fat than cod. Rib eye steak has 9.684g of saturated fat, while cod has 0.131g.

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

Infographic

Rib eye steak vs Cod 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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%
Contains more IronIron +489.5%
Contains more CopperCopper +185.7%
Contains more ZincZinc +1213.3%
Contains more ManganeseManganese +433.3%
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%
~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.
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%
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%
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%
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%
~equal in Vitamin B1 ~0.076mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Cod DV% diff.
Vitamin B5 0.536mg 153mg 3049%
Vitamin B12 2.1µg 0.91µg 50%
Zinc 5.91mg 0.45mg 50%
Saturated fat 9.684g 0.131g 43%
Fats 21.81g 0.67g 33%
Monounsaturated fat 10.519g 0.094g 26%
Iron 2.24mg 0.38mg 23%
Vitamin B6 0.477mg 0.245mg 18%
Vitamin B3 4.908mg 2.063mg 18%
Vitamin B2 0.287mg 0.065mg 17%
Cholesterol 80mg 43mg 12%
Protein 23.69g 17.81g 12%
Calories 291kcal 82kcal 10%
Phosphorus 152mg 203mg 7%
Selenium 29.7µg 33.1µg 6%
Copper 0.08mg 0.028mg 6%
Polyunsaturated fat 1.027g 0.231g 5%
Potassium 260mg 413mg 5%
Vitamin E 0.1mg 0.64mg 4%
Vitamin D 0.2µg 0.9µg 4%
Vitamin D 7IU 36IU 4%
Choline 48.8mg 65.2mg 3%
Manganese 0.08mg 0.015mg 3%
Magnesium 22mg 32mg 2%
Vitamin C 0mg 1mg 1%
Calcium 11mg 16mg 1%
Vitamin K 1.6µg 0.1µg 1%
Sodium 54mg 54mg 0%
Vitamin A 8µg 12µg 0%
Vitamin B1 0.071mg 0.076mg 0%
Trans fat 1.478g N/A
Folate 6µg 7µg 0%
Tryptophan 0.265mg 0.199mg 0%
Threonine 1.116mg 0.781mg 0%
Isoleucine 1.103mg 0.821mg 0%
Leucine 2.041mg 1.447mg 0%
Lysine 2.269mg 1.635mg 0%
Methionine 0.641mg 0.527mg 0%
Phenylalanine 0.95mg 0.695mg 0%
Valine 1.184mg 0.917mg 0%
Histidine 0.888mg 0.524mg 0%
Omega-3 - EPA 0.001g 0.064g N/A
Omega-3 - DHA 0.001g 0.12g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0.01g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more ProteinProtein +33%
Contains more FatsFats +3155.2%
Contains more WaterWater +49.1%
Contains more OtherOther +2900%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
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
Contains more Mono. FatMonounsaturated fat +11090.4%
Contains more Poly. FatPolyunsaturated fat +344.6%
Contains less Sat. FatSaturated fat -98.6%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.