First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Cod | Steak |
| Nutrient | cod | steak |
| Protein | 43g | 39g |
| Carbohydrate | 0g | 0g |
| Fiber | 0g | 0g |
| Fat | 2g | 5g |
| Monounsat. Fat | 0g | 5g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 2g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | cod | steak |
| Choline | 38% | 26% |
| Vitamin A | 4% | 0% |
| Vitamin C | 3% | 0% |
| Vitamin E | 13% | 3% |
| Vitamin K | 0% | 2% |
Cod have significantly more Vitamins E than steak. Cod are a good source of Niacin, Magnesium. Cod are a great source of Vitamin B6, Phosphorus. Cod are an excellent source of Vitamin B12. Steak are a good source of Pantothenic Acid. Steak are a great source of Niacin, Zinc, Phosphorus, Iron. Steak are an excellent source of Vitamin B12, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | cod | steak |
| Vitamin B1 | 17% | 9% |
| Vitamin B2 | 14% | 19% |
| Vitamin B3 | 40% | 96% |
| Vitamin B5 | 7% | 23% |
| Vitamin B6 | 49% | 101% |
| Vitamin B12 | 100% | 109% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | cod | steak |
| Sodium | 10% | 6% |
| Potasium | 13% | 17% |
| Calcium | 5% | 3% |
| Magnesium | 23% | 11% |
| Phosphorus | 45% | 62% |
| Iron | 16% | 53% |
| Manganese | 2% | 1% |
| Selenium | 159% | 80% |
| Copper | 7% | 12% |
| Zinc | 12% | 66% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
