Steak vs. Cod — In-Depth Nutrition Comparison
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Important differences between steak and cod
- Steak has more vitamin B12, zinc, iron, vitamin B6, vitamin B3, vitamin B2, and copper; however, cod has more phosphorus.
- Steak's daily need coverage for vitamin B12 is 54% more.
- Steak has 64 times more saturated fat than cod. Steak has 8.443g of saturated fat, while cod has 0.131g.
The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, cod, Atlantic, raw.
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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.
| Contains more IronIron | +531.6% |
| Contains more CopperCopper | +203.6% |
| Contains more ZincZinc | +1308.9% |
| Contains more MagnesiumMagnesium | +39.1% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +48% |
| Contains more PhosphorusPhosphorus | +24.5% |
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.
| 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% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin DVitamin D | +800% |
| Contains more FolateFolate | +16.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 153mg | 3060% | |
| Vitamin B12 | 2.2µg | 0.91µg | 54% |
| Zinc | 6.34mg | 0.45mg | 54% |
| Saturated fat | 8.443g | 0.131g | 38% |
| Fats | 19.02g | 0.67g | 28% |
| Iron | 2.4mg | 0.38mg | 25% |
| Monounsaturated fat | 9.171g | 0.094g | 23% |
| Vitamin B6 | 0.5mg | 0.245mg | 20% |
| Vitamin B3 | 5.149mg | 2.063mg | 19% |
| Vitamin B2 | 0.301mg | 0.065mg | 18% |
| Protein | 24.85g | 17.81g | 14% |
| Cholesterol | 78mg | 43mg | 12% |
| Choline | 65.2mg | 12% | |
| Calories | 271kcal | 82kcal | 9% |
| Copper | 0.085mg | 0.028mg | 6% |
| Phosphorus | 163mg | 203mg | 6% |
| Vitamin D | 6IU | 36IU | 4% |
| Vitamin D | 0.1µg | 0.9µg | 4% |
| Polyunsaturated fat | 0.896g | 0.231g | 4% |
| Vitamin E | 0.64mg | 4% | |
| Potassium | 279mg | 413mg | 4% |
| Magnesium | 23mg | 32mg | 2% |
| Selenium | 31.8µg | 33.1µg | 2% |
| Vitamin C | 0mg | 1mg | 1% |
| Vitamin A | 7µg | 12µg | 1% |
| Vitamin K | 1.6µg | 0.1µg | 1% |
| Manganese | 0.015mg | 1% | |
| Calcium | 12mg | 16mg | 0% |
| Sodium | 58mg | 54mg | 0% |
| Vitamin B1 | 0.074mg | 0.076mg | 0% |
| Folate | 6µg | 7µg | 0% |
| Tryptophan | 0.278mg | 0.199mg | 0% |
| Threonine | 1.171mg | 0.781mg | 0% |
| Isoleucine | 1.157mg | 0.821mg | 0% |
| Leucine | 2.142mg | 1.447mg | 0% |
| Lysine | 2.38mg | 1.635mg | 0% |
| Methionine | 0.672mg | 0.527mg | 0% |
| Phenylalanine | 0.997mg | 0.695mg | 0% |
| Valine | 1.242mg | 0.917mg | 0% |
| Histidine | 0.931mg | 0.524mg | 0% |
| Omega-3 - EPA | 0.001g | 0.064g | N/A |
| Omega-3 - DHA | 0.001g | 0.12g | N/A |
| Omega-3 - DPA | 0.013g | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.5% |
| Contains more FatsFats | +2738.8% |
| Contains more OtherOther | +80% |
| Contains more WaterWater | +46.1% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9656.4% |
| Contains more Poly. FatPolyunsaturated fat | +287.9% |
| Contains less Sat. FatSaturated fat | -98.4% |