Beef vs Fish
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 145
Fish 90
Protein (g)
Beef 22.7
Fish 19.0
Carbs (g)
Beef 0
Fish 0.080
Fat (g)
Beef 5.32
Fish 0.940
Fiber (g)
Beef —
Fish —
Quick answers
Which has more protein?
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw — 22.7g vs 19.0g per 100g.
Which has fewer calories?
Fish, tuna, light, canned in water, drained solids — 90 vs 145 kcal per 100g.
Which is more nutrient-dense?
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw 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 | 145 kcal | 90 kcal | +61% |
| Macronutrients | |||
| Water | 71.4 g | 79.0 g | -10% |
| Protein | 22.7 g | 19.0 g | +19% |
| Total lipid (fat) | 5.32 g | 0.940 g | +466% |
| Carbohydrate, by difference | 0 g | 0.080 g | -100% |
| Sugars, Total | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.07 g | 0.224 g | +824% |
| Fatty acids, total monounsaturated | 1.90 g | 0.114 g | +1567% |
| Fatty acids, total trans | 0.280 g | 0.002 g | +13900% |
| Cholesterol | 57.0 mg | 36.0 mg | +58% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.030 mg | |
| Riboflavin (Vitamin B2) | 0.230 mg | 0.082 mg | +180% |
| Niacin (Vitamin B3) | 5.32 mg | 9.92 mg | -46% |
| Pantothenic acid (Vitamin B5) | — | 0.148 mg | |
| Vitamin B-6 — Pyridoxine | 0.751 mg | 0.320 mg | +135% |
| Vitamin B-12 — Cobalamin | 1.98 ug | 2.57 ug | -23% |
| Vitamin D (D2 + D3) | — | 1.20 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 18.0 mg | +6% |
| Iron, Fe | 2.26 mg | 1.67 mg | +35% |
| Magnesium, Mg | 10.7 mg | 22.7 mg | -53% |
| Phosphorus, P | 200 mg | 137 mg | +46% |
| Potassium, K | 266 mg | 176 mg | +51% |
| Sodium, Na | 43.0 mg | 219 mg | -80% |
| Zinc, Zn | 3.52 mg | 0.660 mg | +433% |
| Copper, Cu | 0.075 mg | 0.048 mg | +56% |
| Manganese, Mn | 0.003 mg | 0.019 mg | -84% |
| Selenium, Se | 21.4 ug | 67.8 ug | -68% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 139 kcal | 85 kcal | +64% |
| Energy (Atwater Specific Factors) | 145 kcal | 90 kcal | +61% |
| Energy | 606 kj | 376 kj | +61% |
| Nitrogen | — | 3.04 g | |
| Total fat (NLEA) | 4.50 g | 0.600 g | +650% |
| Ash | 1.02 g | 0.980 g | +4% |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Iodine, I | — | 0 ug | |
| Betaine | — | 2.70 mg | |
| Vitamin D (D2 + D3 — total) | — | 47.0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.20 ug | |
| 25-hydroxycholecalciferol | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.001 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 9:0 | — | 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) | 0.005 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.144 g | 0.011 g | +1209% |
| SFA 15:0 (Pentadecanoic acid) | 0.028 g | 0.005 g | +460% |
| SFA 16:0 (Palmitic acid) | 1.18 g | 0.134 g | +781% |
| SFA 17:0 (Margaric acid) | 0.062 g | 0.007 g | +786% |
| SFA 18:0 (Stearic acid) | 0.640 g | 0.054 g | +1085% |
| SFA 20:0 (Arachidic acid) | 0.003 g | 0.002 g | +50% |
| SFA 21:0 | — | 0.001 g | |
| SFA 22:0 (Behenic acid) | — | 0.002 g | |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | 0.002 g | = |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | 0.033 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.145 g | 0.016 g | +806% |
| MUFA 17:1 (Heptadecenoic acid) | 0.042 g | 0.003 g | +1300% |
| MUFA 17:1 c | 0.042 g | 0.003 g | +1300% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.67 g | 0.086 g | +1842% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.004 g | +100% |
| MUFA 20:1 c | 0.008 g | 0.003 g | +167% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 22:1 n-9 | — | 0 g | |
| MUFA 22:1 n-11 | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.006 g | |
| Fatty acids, total polyunsaturated | 0.259 g | 0.259 g | = |
| PUFA 18:2 c | 0.192 g | 0.013 g | +1377% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.178 g | 0.013 g | +1269% |
| PUFA 18:2 CLAs | 0.014 g | 0 g | |
| PUFA 18:3 c | 0.008 g | 0.002 g | +300% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.008 g | 0.002 g | +300% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.002 g | |
| PUFA 20:2 c | 0.001 g | 0.002 g | -50% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0.002 g | -50% |
| PUFA 20:3 c | 0.013 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.034 g | 0.022 g | +55% |
| PUFA 20:4c | 0.034 g | 0.022 g | +55% |
| PUFA 20:5c | 0.002 g | 0.025 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 g | 0.025 g | -92% |
| PUFA 22:2 (Docosadienoic acid) | — | 0 g | |
| PUFA 22:5 c | 0.008 g | 0.004 g | +100% |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.002 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | 0.004 g | +100% |
| PUFA 22:6 c | 0.001 g | 0.197 g | -99% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0.197 g | -99% |
| Fatty acids, total trans-monoenoic | 0.256 g | 0.002 g | +12700% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0.012 g | 0.001 g | +1100% |
| TFA 18:1 t | 0.244 g | 0.001 g | +24300% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| Fatty acids, total trans-dienoic | 0.024 g | 0 g | |
| TFA 18:2 t not further defined | 0.024 g | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Choline | |||
| Choline from glycerophoshocholine | — | 5.90 mg | |
| Choline from phosphatidylcholine | — | 18.0 mg | |
| Choline from phosphocholine | — | 0 mg | |
| Choline from sphingomyelin | — | 2.90 mg | |
| Free Choline | — | 2.10 mg | |
| Total Choline | — | 29.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 8.70 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 18.5 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw nutrition facts Fish, tuna, light, canned in water, drained solids nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +433% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Riboflavin (Vitamin B2) +180% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Vitamin B-6 — Pyridoxine +135% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw Manganese, Mn -84% in Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw
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