Beef vs Fish
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted is higher in more vitamins & minerals
Calories (kcal)
Beef 176
Fish 56
Protein (g)
Beef 27.7
Fish 12.3
Carbs (g)
Beef 0
Fish 0
Fat (g)
Beef 6.36
Fish 0.410
Fiber (g)
Beef —
Fish —
Quick answers
Which has more protein?
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted — 27.7g vs 12.3g per 100g.
Which has fewer calories?
Fish, pollock, raw — 56 vs 176 kcal per 100g.
Which is more nutrient-dense?
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 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 | 176 kcal | 56 kcal | +214% |
| Macronutrients | |||
| Water | 65.7 g | 86.7 g | -24% |
| Protein | 27.7 g | 12.3 g | +125% |
| Total lipid (fat) | 6.36 g | 0.410 g | +1451% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.47 g | 0.128 g | +1830% |
| Fatty acids, total monounsaturated | 2.26 g | 0.073 g | +2996% |
| Fatty acids, total trans | 0.359 g | 0.016 g | +2144% |
| Cholesterol | 85.0 mg | 46.0 mg | +85% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.030 mg | |
| Riboflavin (Vitamin B2) | 0.400 mg | 0.080 mg | +400% |
| Niacin (Vitamin B3) | 5.76 mg | 0.653 mg | +782% |
| Pantothenic acid (Vitamin B5) | — | 0.237 mg | |
| Vitamin B-6 — Pyridoxine | 0.670 mg | 0.069 mg | +871% |
| Vitamin B-12 — Cobalamin | 4.21 ug | 1.63 ug | +158% |
| Vitamin A, RAE | — | 3.00 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.490 mg | |
| Vitamin D (D2 + D3) | — | 0.200 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 15.0 mg | -13% |
| Iron, Fe | 3.04 mg | 0.220 mg | +1282% |
| Magnesium, Mg | 13.7 mg | 16.1 mg | -15% |
| Phosphorus, P | 259 mg | 284 mg | -9% |
| Potassium, K | 352 mg | 160 mg | +120% |
| Sodium, Na | 54.0 mg | 333 mg | -84% |
| Zinc, Zn | 3.70 mg | 0.310 mg | +1094% |
| Copper, Cu | 0.097 mg | 0.031 mg | +213% |
| Manganese, Mn | 0.008 mg | 0.011 mg | -27% |
| Selenium, Se | 25.4 ug | 15.9 ug | +60% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 168 kcal | 53 kcal | +217% |
| Energy (Atwater Specific Factors) | 176 kcal | 56 kcal | +214% |
| Energy | 735 kj | 235 kj | +213% |
| Nitrogen | — | 1.97 g | |
| Total fat (NLEA) | 5.56 g | 0.400 g | +1290% |
| Ash | 1.22 g | 1.36 g | -10% |
| Retinol | — | 3.00 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 8.00 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0.200 ug | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.002 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.005 g | 0.002 g | +150% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0.001 g | +500% |
| SFA 14:0 (Myristic acid) | 0.153 g | 0.004 g | +3725% |
| SFA 15:0 (Pentadecanoic acid) | 0.030 g | 0.001 g | +2900% |
| SFA 16:0 (Palmitic acid) | 1.34 g | 0.087 g | +1440% |
| SFA 17:0 (Margaric acid) | 0.073 g | 0.001 g | +7200% |
| SFA 18:0 (Stearic acid) | 0.850 g | 0.028 g | +2936% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.006 g | 0 g | |
| MUFA 14:1 c | 0.031 g | 0.001 g | +3000% |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.001 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.141 g | 0.003 g | +4600% |
| MUFA 17:1 (Heptadecenoic acid) | 0.047 g | 0.004 g | +1075% |
| MUFA 17:1 c | 0.047 g | 0.004 g | +1075% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.03 g | 0.048 g | +4129% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | 0.010 g | +20% |
| MUFA 20:1 c | 0.012 g | 0.010 g | +20% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.001 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.005 g | |
| Fatty acids, total polyunsaturated | 0.472 g | 0.182 g | +159% |
| PUFA 18:2 c | 0.362 g | 0.005 g | +7140% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.329 g | 0.004 g | +8125% |
| PUFA 18:2 CLAs | 0.033 g | 0 g | |
| PUFA 18:3 c | 0.012 g | 0.001 g | +1100% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | 0.001 g | +1100% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.001 g | |
| PUFA 20:2 c | 0.002 g | 0.001 g | +100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | 0.001 g | +100% |
| PUFA 20:3 c | 0.016 g | 0.002 g | +700% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.016 g | 0.002 g | +700% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.064 g | 0.005 g | +1180% |
| PUFA 20:4c | 0.064 g | 0.005 g | +1180% |
| PUFA 20:5c | 0.002 g | 0.049 g | -96% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.049 g | -96% |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | 0.011 g | 0.004 g | +175% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.011 g | 0.004 g | +175% |
| PUFA 22:6 c | 0.002 g | 0.116 g | -98% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0.116 g | -98% |
| Fatty acids, total trans-monoenoic | 0.326 g | 0.004 g | +8050% |
| TFA 16:1 t | 0.022 g | 0 g | |
| TFA 18:1 t | 0.303 g | 0.004 g | +7475% |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | 0.034 g | 0.011 g | +209% |
| TFA 18:2 t not further defined | 0.034 g | 0.011 g | +209% |
| Tryptophan (EAA) | — | 0.180 g | |
| Threonine (EAA) | — | 0.580 g | |
| Isoleucine (EAA, BCAA) | — | 0.620 g | |
| Leucine (EAA, BCAA) | — | 1.06 g | |
| Lysine (EAA) | — | 1.21 g | |
| Methionine (EAA) | — | 0.400 g | |
| Cystine (conditionally essential) | — | 0.140 g | |
| Phenylalanine (EAA) | — | 0.510 g | |
| Tyrosine (conditionally essential) | — | 0.490 g | |
| Valine (EAA, BCAA) | — | 0.670 g | |
| Arginine (conditionally essential) | — | 0.930 g | |
| Histidine (EAA) | — | 0.280 g | |
| Alanine | — | 0.750 g | |
| Aspartic acid | — | 1.31 g | |
| Glutamic acid | — | 2.08 g | |
| Glycine (conditionally essential) | — | 0.590 g | |
| Proline (conditionally essential) | — | 0.500 g | |
| Serine | — | 0.540 g | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted nutrition facts Fish, pollock, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +1282% in Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted Zinc, Zn +1094% in Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted Vitamin B-6 — Pyridoxine +871% in Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted Niacin (Vitamin B3) +782% in Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted
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