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 207
Fish 210
Protein (g)
Beef 30.9
Fish 28.9
Carbs (g)
Beef 0
Fish 0
Fat (g)
Beef 9.25
Fish 9.71
Fiber (g)
Beef 0
Fish 0
Quick answers
Which has more protein?
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised — 30.9g vs 28.9g per 100g.
Which has fewer calories?
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised — 207 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 | 207 kcal | 210 kcal | -1% |
| Macronutrients | |||
| Water | 59.5 g | 50.3 g | +18% |
| Protein | 30.9 g | 28.9 g | +7% |
| Total lipid (fat) | 9.25 g | 9.71 g | -5% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.26 g | 2.20 g | +48% |
| Fatty acids, total monounsaturated | 4.20 g | 3.77 g | +11% |
| Fatty acids, total trans | 0.382 g | — | |
| Cholesterol | 98.0 mg | 85.0 mg | +15% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.079 mg | 0.078 mg | +1% |
| Riboflavin (Vitamin B2) | 0.278 mg | 0.363 mg | -23% |
| Niacin (Vitamin B3) | 4.87 mg | 19.9 mg | -76% |
| Pantothenic acid (Vitamin B5) | 0.821 mg | 0.909 mg | -10% |
| Vitamin B-6 — Pyridoxine | 0.506 mg | 0.203 mg | +149% |
| Biotin (Vitamin B7) | 8.00 ug | 13.0 ug | -38% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 99.2 mg | 85.0 mg | +17% |
| Vitamin B-12 — Cobalamin | 3.34 ug | 0.880 ug | +280% |
| Vitamin A, RAE | 6.00 ug | 12.0 ug | -50% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.130 mg | 3.33 mg | -96% |
| Vitamin D (D2 + D3) | 0.100 ug | 1.70 ug | -94% |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 232 mg | -94% |
| Iron, Fe | 3.70 mg | 4.63 mg | -20% |
| Magnesium, Mg | 24.0 mg | 69.0 mg | -65% |
| Phosphorus, P | 230 mg | 252 mg | -9% |
| Potassium, K | 353 mg | 544 mg | -35% |
| Sodium, Na | 60.0 mg | 3668 mg | -98% |
| Zinc, Zn | 9.22 mg | 2.44 mg | +278% |
| Copper, Cu | 0.138 mg | 0.339 mg | -59% |
| Manganese, Mn | 0.015 mg | 0.100 mg | -85% |
| Selenium, Se | 38.1 ug | 68.1 ug | -44% |
| Other Nutrients | |||
| Energy | 866 kj | 879 kj | -1% |
| Ash | 1.40 g | 11.1 g | -87% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 13.0 ug | -38% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | 13.0 ug | -38% |
| Betaine | 11.0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 6.00 ug | 12.0 ug | -50% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 22.0 IU | 40.0 IU | -45% |
| 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) | 6.00 IU | 69.0 IU | -91% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | 1.70 ug | -94% |
| Vitamin K1 — Phylloquinone | 1.60 ug | 12.1 ug | -87% |
| 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 g | 0.020 g | -100% |
| SFA 14:0 (Myristic acid) | 0.207 g | 0.428 g | -52% |
| SFA 16:0 (Palmitic acid) | 1.84 g | 1.33 g | +39% |
| SFA 17:0 (Margaric acid) | 0.099 g | — | |
| SFA 18:0 (Stearic acid) | 1.11 g | 0.420 g | +163% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.012 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.051 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.289 g | 0.590 g | -51% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.289 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.081 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.77 g | 2.94 g | +28% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.39 g | — | |
| MUFA 18:1 t n-7 (Omega-7, Vaccenic acid — trans) | 0.217 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0.009 g | +11% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.163 g | -100% |
| Fatty acids, total polyunsaturated | 0.502 g | 2.56 g | -80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.409 g | 0.362 g | +13% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.377 g | — | |
| PUFA 18:2 CLAs | 0.032 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.017 g | -29% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.078 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.074 g | 0.010 g | +640% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.006 g | 0.763 g | -99% |
| 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) | 0.001 g | 1.29 g | -100% |
| Fatty acids, total trans-monoenoic | 0.382 g | — | |
| TFA 18:1 t | 0.382 g | — | |
| Tryptophan (EAA) | 0.348 g | 0.324 g | +7% |
| Threonine (EAA) | 1.36 g | 1.27 g | +8% |
| Isoleucine (EAA, BCAA) | 1.32 g | 1.33 g | -1% |
| Leucine (EAA, BCAA) | 2.49 g | 2.35 g | +6% |
| Lysine (EAA) | 2.70 g | 2.65 g | +2% |
| Methionine (EAA) | 0.879 g | 0.855 g | +3% |
| Cystine (conditionally essential) | 0.325 g | 0.310 g | +5% |
| Phenylalanine (EAA) | 1.18 g | 1.13 g | +4% |
| Tyrosine (conditionally essential) | 1.07 g | 0.975 g | +9% |
| Valine (EAA, BCAA) | 1.40 g | 1.49 g | -6% |
| Arginine (conditionally essential) | 2.04 g | 1.73 g | +18% |
| Histidine (EAA) | 1.00 g | 0.850 g | +18% |
| Alanine | 1.76 g | 1.75 g | +1% |
| Aspartic acid | 2.77 g | 2.96 g | -6% |
| Glutamic acid | 4.89 g | 4.31 g | +13% |
| Glycine (conditionally essential) | 1.41 g | 1.39 g | +2% |
| Proline (conditionally essential) | 1.27 g | 1.02 g | +24% |
| Serine | 1.19 g | 1.18 g | +1% |
| Hydroxyproline | 0.211 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Purines | |||
| Purine, adenine | 28.1 mg | 0 mg | |
| Purine, guanine | 34.0 mg | 39.0 mg | -13% |
| Purine, hypoxanthine | 120 mg | 14.0 mg | +754% |
| Purine, uric acid | 0.060 mg | — | |
| Purine, xanthine | 11.8 mg | 268 mg | -96% |
| Purines, total | 193 mg | 321 mg | -40% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised nutrition facts Fish, anchovy, european, canned in oil, drained solids nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-12 — Cobalamin +280% in Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Zinc, Zn +278% in Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Vitamin B-6 — Pyridoxine +149% in Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Sodium, Na -98% in Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised
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