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  6. Beefsteak raw vs. Chinook salmon

Beefsteak raw vs. Chinook salmon — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and chinook salmon

  • Beefsteak raw has more zinc and iron; however, chinook salmon has more selenium, vitamin B3, magnesium, phosphorus, vitamin A, folate, and vitamin B12.
  • Daily need coverage for zinc for beefsteak raw is 43% higher.
  • Chinook salmon has 2 times less iron than beefsteak raw. Beefsteak raw has 2mg of iron, while chinook salmon has 0.91mg.
  • Beefsteak raw is lower in saturated fat.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Beefsteak raw vs Chinook salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more IronIron +119.8%
Contains more CopperCopper +49.1%
Contains more ZincZinc +846.4%
Contains more MagnesiumMagnesium +388%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +34.7%
Contains more PhosphorusPhosphorus +68.6%
Contains more SeleniumSelenium +67.7%
~equal in Sodium ~60mg

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.
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% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B6Vitamin B6 +17.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin B3Vitamin B3 +99%
Contains more FolateFolate +1066.7%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~2.87µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Chinook salmon DV% diff.
Zinc 5.3mg 0.56mg 43%
Selenium 27.9µg 46.8µg 34%
Vitamin B3 5.048mg 10.045mg 31%
Magnesium 25mg 122mg 23%
Phosphorus 220mg 371mg 22%
Vitamin B5 0.865mg 17%
Polyunsaturated fat 0.189g 2.662g 16%
Vitamin A 2µg 149µg 16%
Iron 2mg 0.91mg 14%
Fats 5.36g 13.38g 12%
Protein 21.38g 25.72g 9%
Folate 3µg 35µg 8%
Vitamin B12 2.69µg 2.87µg 8%
Monounsaturated fat 2.354g 5.742g 8%
Saturated fat 1.875g 3.214g 6%
Cholesterol 67mg 85mg 6%
Vitamin B6 0.543mg 0.462mg 6%
Calories 134kcal 231kcal 5%
Vitamin C 0mg 4.1mg 5%
Potassium 375mg 505mg 4%
Vitamin B1 0.075mg 0.044mg 3%
Copper 0.079mg 0.053mg 3%
Vitamin B2 0.182mg 0.154mg 2%
Calcium 5mg 28mg 2%
Manganese 0.019mg 1%
Vitamin D 0.1µg 1%
Vitamin K 1.5µg 1%
Vitamin D 3IU 0%
Sodium 55mg 60mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.288mg 0%
Threonine 1.099mg 1.127mg 0%
Isoleucine 1.09mg 1.185mg 0%
Leucine 2.011mg 2.09mg 0%
Lysine 2.247mg 2.362mg 0%
Methionine 0.621mg 0.761mg 0%
Phenylalanine 0.931mg 1.004mg 0%
Valine 1.152mg 1.325mg 0%
Histidine 0.868mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0.008g 0.296g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more WaterWater +11.2%
Contains more OtherOther +-107%
Contains more ProteinProtein +20.3%
Contains more FatsFats +149.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -41.7%
Contains more Mono. FatMonounsaturated fat +143.9%
Contains more Poly. FatPolyunsaturated fat +1308.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.