95% Lean Ground Beef (Raw)vsCod (Raw)
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Cod (Raw) has 82 calories and 18g protein per 100g 95% Lean Ground Beef (Raw) has more protein, Cod (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Cod (Raw)
Go with Cod (Raw) at just 82 kcal per 100g — 40% fewer calories.
95% Lean Ground Beef (Raw) will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk.
Cod (Raw) packs 17.8g of protein per 100g (87% of calories from protein) — the better pick for muscle growth and recovery.
Cod (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Cod (Raw) provides 413mg of potassium per 100g — important for muscle function and hydration.
95% Lean Ground Beef (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Cod (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Fish Cod Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 82kcal4% | +55kcal |
| Protein | 21g43% | 18g36% | +3.6g |
| Total Fat | 5.0g6% | 0.67g1% | +4.3g |
| Saturated Fat | 2.2g11% | 0.13g1% | +2.0g |
| Trans Fat | 0.22g | — | — |
| Cholesterol | 62mg21% | 43mg14% | +19mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 1.0mg1% | <0.1mg |
| Vitamin D | 0.10mcg1% | 0.90mcg5% | <0.1mcg |
| Vitamin E | 0.17mg1% | 0.64mg4% | <0.1mg |
| Vitamin K | 0.30mcg0% | 0.10mcg0% | +0.20mcg |
| Vitamin B6 | 0.39mg23% | 0.24mg14% | +0.15mg |
| Vitamin B12 | 2.2mcg93% | 0.91mcg38% | +1.3mcg |
| Folate | 5.0mcg1% | 7.0mcg2% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 5.5mg34% | 2.1mg13% | +3.4mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 54mg2% | +12mg |
| Calcium | 9.0mg1% | 16mg1% | <0.1mg |
| Iron | 2.4mg13% | 0.38mg2% | +2.0mg |
| Potassium | 346mg7% | 413mg9% | <0.1mg |
| Phosphorus | 198mg16% | 203mg16% | <0.1mg |
| Magnesium | 22mg5% | 32mg8% | <0.1mg |
| Zinc | 5.1mg46% | 0.45mg4% | +4.6mg |
| Copper | <0.1mg9% | <0.1mg3% | +<0.1mg |
| Manganese | <0.1mg0% | <0.1mg1% | <0.1mg |
| Selenium | 17mcg32% | 33mcg60% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cod (Raw) is significantly lower in calories at just 82 kcal per 100g compared to 137 kcal for 95% Lean Ground Beef (Raw) — that's 67% fewer calories, making Cod (Raw) the better choice for calorie-conscious diets.
Protein: 95% Lean Ground Beef (Raw) has more protein per 100g (21.4g vs 17.8g), but Cod (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: 95% Lean Ground Beef (Raw) has more fat (5g vs 0.67g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Cod (Raw) has less saturated fat (0.131g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cod (Raw): 1mg vs 0mg), Vitamin D (Cod (Raw): 0.9mcg vs 0.1mcg), Vitamin E (Cod (Raw): 0.64mg vs 0.17mg).
Key Minerals: Notable mineral differences include Zinc (95% Lean Ground Beef (Raw): 5.09mg vs 0.45mg), Iron (95% Lean Ground Beef (Raw): 2.38mg vs 0.38mg), Copper (95% Lean Ground Beef (Raw): 0.078mg vs 0.028mg).
Diet Suitability: Both fit a low-carb or keto diet. 95% Lean Ground Beef (Raw) fits a high-protein diet. Cod (Raw) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Cod (Raw)?
- 95% Lean Ground Beef (Raw) has more protein with 21.4g per 100g compared to 17.8g for Cod (Raw).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Cod (Raw)?
- Cod (Raw) is lower in calories with 82 kcal per 100g versus 137 kcal.
- Is 95% Lean Ground Beef (Raw) or Cod (Raw) healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Cod (Raw) has 82 calories and 17.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Cod (Raw)?
- Cod (Raw) is leaner with 0.67g of fat per 100g compared to 5g.