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  6. Beef vs. Salmon raw

Beef vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between beef and salmon raw

  • Beef has more vitamin B12, iron, and zinc; however, salmon raw is higher in vitamin B5, selenium, copper, vitamin B3, vitamin B1, and vitamin B6.
  • Beef covers your daily need for vitamin B12, 43% more than salmon raw.
  • Beef has 6 times more zinc than salmon raw. While beef has 3.7mg of zinc, salmon raw has only 0.64mg.
  • Salmon raw has less cholesterol.

These are the specific foods used in this comparison Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Fish, salmon, Atlantic, wild, raw.

Infographic

Beef vs Salmon raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more IronIron +280%
Contains more ZincZinc +478.1%
Contains more PhosphorusPhosphorus +29.5%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +39.2%
Contains more CopperCopper +157.7%
Contains less SodiumSodium -18.5%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +43.7%
~equal in Calcium ~12mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
Beef
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +32.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +205.4%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B5Vitamin B5 +245.9%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more FolateFolate +257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.38mg

All nutrients comparison - raw data values

Nutrient Beef Salmon raw DV% diff.
Vitamin B12 4.21µg 3.18µg 43%
Iron 3.04mg 0.8mg 28%
Zinc 3.7mg 0.64mg 28%
Vitamin B5 0.481mg 1.664mg 24%
Selenium 25.4µg 36.5µg 20%
Copper 0.097mg 0.25mg 17%
Protein 27.55g 19.84g 15%
Choline 75.6mg 14%
Vitamin B3 5.76mg 7.86mg 13%
Polyunsaturated fat 0.532g 2.539g 13%
Vitamin B1 0.074mg 0.226mg 13%
Vitamin B6 0.669mg 0.818mg 11%
Cholesterol 85mg 55mg 10%
Phosphorus 259mg 200mg 8%
Saturated fat 2.595g 0.981g 7%
Folate 7µg 25µg 5%
Magnesium 14mg 29mg 4%
Potassium 352mg 490mg 4%
Vitamin E 0.25mg 2%
Vitamin B2 0.4mg 0.38mg 2%
Monounsaturated fat 2.734g 2.103g 2%
Vitamin K 1.6µg 1%
Calories 169kcal 142kcal 1%
Vitamin D 0.1µg 1%
Vitamin A 2µg 12µg 1%
Fats 6.54g 6.34g 0%
Vitamin D 3IU 0%
Calcium 13mg 12mg 0%
Sodium 54mg 44mg 0%
Manganese 0.009mg 0.016mg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.222mg 0%
Threonine 1.534mg 0.87mg 0%
Isoleucine 1.52mg 0.914mg 0%
Leucine 2.833mg 1.613mg 0%
Lysine 3.178mg 1.822mg 0%
Methionine 0.871mg 0.587mg 0%
Phenylalanine 1.299mg 0.775mg 0%
Valine 1.603mg 1.022mg 0%
Histidine 1.244mg 0.584mg 0%
Omega-3 - EPA 0.002g 0.321g N/A
Omega-3 - DHA 0.002g 1.115g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0.287g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +38.9%
Contains more OtherOther +2560%
~equal in Fats ~6.34g
~equal in Carbs ~0g
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +30%
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +377.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.