Beef vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, coho (silver), raw (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Beef 193
Fish 140
Protein (g)
Beef 33.5
Fish 22.6
Carbs (g)
Beef 0
Fish 0
Fat (g)
Beef 6.57
Fish 5.57
Fiber (g)
Beef 0
Fish 0
Quick answers
Which has more protein?
Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted — 33.5g vs 22.6g per 100g.
Which has fewer calories?
Fish, salmon, coho (silver), raw (Alaska Native) — 140 vs 193 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, coho (silver), raw (Alaska Native) 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 | 193 kcal | 140 kcal | +38% |
| Macronutrients | |||
| Water | 60.5 g | 69.4 g | -13% |
| Protein | 33.5 g | 22.6 g | +49% |
| Total lipid (fat) | 6.57 g | 5.57 g | +18% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.88 g | 0.904 g | +108% |
| Fatty acids, total monounsaturated | 2.37 g | 1.79 g | +32% |
| Fatty acids, total trans | 0.069 g | — | |
| Cholesterol | 91.0 mg | 58.0 mg | +57% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.037 mg | 0.152 mg | -76% |
| Riboflavin (Vitamin B2) | 0.142 mg | 0.189 mg | -25% |
| Niacin (Vitamin B3) | 2.23 mg | 7.93 mg | -72% |
| Pantothenic acid (Vitamin B5) | 0.399 mg | 1.23 mg | -68% |
| Vitamin B-6 — Pyridoxine | 0.191 mg | 0.225 mg | -15% |
| Biotin (Vitamin B7) | — | 13.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 1.65 ug | 8.52 ug | -81% |
| Vitamin A, RAE | 13.0 ug | 30.0 ug | -57% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.760 mg | 0.810 mg | -6% |
| Vitamin D (D2 + D3) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 5.00 mg | = |
| Iron, Fe | 2.70 mg | 0.550 mg | +391% |
| Magnesium, Mg | 19.0 mg | 28.0 mg | -32% |
| Phosphorus, P | 165 mg | 240 mg | -31% |
| Potassium, K | 181 mg | 380 mg | -52% |
| Sodium, Na | 33.0 mg | 58.0 mg | -43% |
| Zinc, Zn | 6.38 mg | 0.410 mg | +1456% |
| Copper, Cu | 0.128 mg | 0.051 mg | +151% |
| Manganese, Mn | 0.012 mg | — | |
| Selenium, Se | 2.00 ug | 27.6 ug | -93% |
| Other Nutrients | |||
| Energy | 808 kj | 587 kj | +38% |
| Ash | 1.15 g | 1.24 g | -7% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 13.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 13.0 ug | |
| Betaine | — | 5.40 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 13.0 ug | 30.0 ug | -57% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 45.0 IU | 100 IU | -55% |
| 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) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.010 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 | — | 0.200 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.003 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.092 g | 0.157 g | -41% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.012 g | |
| SFA 16:0 (Palmitic acid) | 1.10 g | 0.605 g | +81% |
| SFA 17:0 (Margaric acid) | 0.060 g | 0.012 g | +400% |
| SFA 18:0 (Stearic acid) | 0.619 g | 0.109 g | +468% |
| SFA 20:0 (Arachidic acid) | 0.004 g | 0.009 g | -56% |
| SFA 22:0 (Behenic acid) | 0.003 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.034 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0.004 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.204 g | 0.169 g | +21% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.186 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.012 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.12 g | 0.629 g | +236% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.07 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.581 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | 0.363 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.036 g | -100% |
| Fatty acids, total polyunsaturated | 0.341 g | 2.41 g | -86% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.136 g | 0.089 g | +53% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.110 g | 0.089 g | +24% |
| PUFA 18:2 CLAs | 0.026 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.063 g | 0.089 g | -29% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.060 g | 0.089 g | -33% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.089 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0.022 g | -82% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.015 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.042 g | 0.067 g | -37% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.042 g | 0.670 g | -94% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.028 g | 0.491 g | -94% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.022 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.037 g | 0.178 g | -79% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | 1.38 g | -100% |
| Fatty acids, total trans-monoenoic | 0.069 g | — | |
| TFA 16:1 t | 0.018 g | — | |
| TFA 18:1 t | 0.050 g | — | |
| TFA 18:2 t,t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.351 g | 0.330 g | +6% |
| Threonine (EAA) | 1.21 g | 0.970 g | +25% |
| Isoleucine (EAA, BCAA) | 1.39 g | 0.900 g | +55% |
| Leucine (EAA, BCAA) | 2.53 g | 1.61 g | +57% |
| Lysine (EAA) | 2.65 g | 1.81 g | +47% |
| Methionine (EAA) | 1.10 g | 0.710 g | +55% |
| Cystine (conditionally essential) | — | 0.250 g | |
| Phenylalanine (EAA) | 1.30 g | 0.910 g | +43% |
| Tyrosine (conditionally essential) | 1.13 g | 0.720 g | +57% |
| Valine (EAA, BCAA) | 1.48 g | 1.03 g | +44% |
| Arginine (conditionally essential) | 2.20 g | 1.14 g | +93% |
| Histidine (EAA) | 1.21 g | 0.490 g | +147% |
| Alanine | 1.75 g | 1.29 g | +35% |
| Aspartic acid | — | 2.65 g | |
| Glutamic acid | 4.68 g | 3.10 g | +51% |
| Glycine (conditionally essential) | 1.83 g | 0.970 g | +88% |
| Proline (conditionally essential) | 1.08 g | 0.780 g | +38% |
| Serine | 1.18 g | 0.840 g | +40% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | — | 39.0 mg | |
| Choline from phosphatidylcholine | — | 22.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 1.30 mg | |
| Free Choline | — | 31.0 mg | |
| Total Choline | — | 94.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted nutrition facts Fish, salmon, coho (silver), raw (Alaska Native) nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +1456% in Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted Iron, Fe +391% in Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted Copper, Cu +151% in Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted Selenium, Se -93% in Beef, New Zealand, imported, bolar blade, separable lean only, cooked, fast roasted
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