Beef vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, anchovy, european, canned in oil, drained solids is higher in more vitamins & minerals
Calories (kcal)
Beef 152
Fish 210
Protein (g)
Beef 20.9
Fish 28.9
Carbs (g)
Beef 0
Fish 0
Fat (g)
Beef 7.00
Fish 9.71
Fiber (g)
Beef 0
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 20.9g per 100g.
Which has fewer calories?
Beef, ground, 93% lean meat / 7% fat, raw — 152 vs 210 kcal per 100g.
Which is more nutrient-dense?
Fish, anchovy, european, canned in oil, drained solids scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 152 kcal | 210 kcal | -28% |
| Macronutrients | |||
| Water | 71.7 g | 50.3 g | +43% |
| Protein | 20.9 g | 28.9 g | -28% |
| Total lipid (fat) | 7.00 g | 9.71 g | -28% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.88 g | 2.20 g | +31% |
| Fatty acids, total monounsaturated | 2.87 g | 3.77 g | -24% |
| Fatty acids, total trans | 0.348 g | — | |
| Cholesterol | 63.0 mg | 85.0 mg | -26% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.041 mg | 0.078 mg | -47% |
| Riboflavin (Vitamin B2) | 0.151 mg | 0.363 mg | -58% |
| Niacin (Vitamin B3) | 5.32 mg | 19.9 mg | -73% |
| Pantothenic acid (Vitamin B5) | 0.632 mg | 0.909 mg | -30% |
| Vitamin B-6 — Pyridoxine | 0.383 mg | 0.203 mg | +89% |
| Biotin (Vitamin B7) | 5.00 ug | 13.0 ug | -62% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 69.0 mg | 85.0 mg | -19% |
| Vitamin B-12 — Cobalamin | 2.23 ug | 0.880 ug | +153% |
| Vitamin A, RAE | 4.00 ug | 12.0 ug | -67% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.170 mg | 3.33 mg | -95% |
| Vitamin D (D2 + D3) | 0.100 ug | 1.70 ug | -94% |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 232 mg | -96% |
| Iron, Fe | 2.33 mg | 4.63 mg | -50% |
| Magnesium, Mg | 21.0 mg | 69.0 mg | -70% |
| Phosphorus, P | 192 mg | 252 mg | -24% |
| Potassium, K | 336 mg | 544 mg | -38% |
| Sodium, Na | 66.0 mg | 3668 mg | -98% |
| Zinc, Zn | 4.97 mg | 2.44 mg | +104% |
| Copper, Cu | 0.075 mg | 0.339 mg | -78% |
| Manganese, Mn | 0.010 mg | 0.100 mg | -90% |
| Selenium, Se | 17.1 ug | 68.1 ug | -75% |
| Other Nutrients | |||
| Energy | 637 kj | 879 kj | -28% |
| Ash | 1.02 g | 11.1 g | -91% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 13.0 ug | -62% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 13.0 ug | -62% |
| Betaine | 7.80 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 4.00 ug | 12.0 ug | -67% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 14.0 IU | 40.0 IU | -65% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 3.00 IU | 69.0 IU | -96% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | 1.70 ug | -94% |
| Vitamin K1 — Phylloquinone | 0.500 ug | 12.1 ug | -96% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.006 g | 0.020 g | -70% |
| SFA 14:0 (Myristic acid) | 0.185 g | 0.428 g | -57% |
| SFA 15:0 (Pentadecanoic acid) | 0.032 g | — | |
| SFA 16:0 (Palmitic acid) | 1.56 g | 1.33 g | +18% |
| SFA 17:0 (Margaric acid) | 0.074 g | — | |
| SFA 18:0 (Stearic acid) | 1.01 g | 0.420 g | +141% |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.042 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.230 g | 0.590 g | -61% |
| MUFA 17:1 (Heptadecenoic acid) | 0.041 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.68 g | 2.94 g | -9% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 0.009 g | +133% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.163 g | -100% |
| Fatty acids, total polyunsaturated | 0.292 g | 2.56 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.216 g | 0.362 g | -40% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.040 g | 0.017 g | +135% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.031 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.009 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.078 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.035 g | 0.010 g | +250% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.763 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.041 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 1.29 g | -100% |
| Fatty acids, total trans-monoenoic | 0.348 g | — | |
| TFA 18:1 t | 0.348 g | — | |
| Tryptophan (EAA) | 0.106 g | 0.324 g | -67% |
| Threonine (EAA) | 0.807 g | 1.27 g | -36% |
| Isoleucine (EAA, BCAA) | 0.922 g | 1.33 g | -31% |
| Leucine (EAA, BCAA) | 1.63 g | 2.35 g | -31% |
| Lysine (EAA) | 1.73 g | 2.65 g | -35% |
| Methionine (EAA) | 0.537 g | 0.855 g | -37% |
| Cystine (conditionally essential) | 0.215 g | 0.310 g | -31% |
| Phenylalanine (EAA) | 0.814 g | 1.13 g | -28% |
| Tyrosine (conditionally essential) | 0.642 g | 0.975 g | -34% |
| Valine (EAA, BCAA) | 1.02 g | 1.49 g | -31% |
| Arginine (conditionally essential) | 1.36 g | 1.73 g | -21% |
| Histidine (EAA) | 0.678 g | 0.850 g | -20% |
| Alanine | 1.31 g | 1.75 g | -25% |
| Aspartic acid | 1.88 g | 2.96 g | -37% |
| Glutamic acid | 3.13 g | 4.31 g | -27% |
| Glycine (conditionally essential) | 1.42 g | 1.39 g | +2% |
| Proline (conditionally essential) | 1.06 g | 1.02 g | +4% |
| Serine | 0.835 g | 1.18 g | -29% |
| Hydroxyproline | 0.272 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Purines | |||
| Purine, adenine | 18.0 mg | 0 mg | |
| Purine, guanine | 19.8 mg | 39.0 mg | -49% |
| Purine, hypoxanthine | 131 mg | 14.0 mg | +836% |
| Purine, uric acid | 0.300 mg | — | |
| Purine, xanthine | 20.0 mg | 268 mg | -93% |
| Purines, total | 189 mg | 321 mg | -41% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.