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  6. Beefsteak raw vs. Salmon raw

Beefsteak raw vs. Salmon raw — In-Depth Nutrition Comparison

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Significant differences between beefsteak raw and salmon raw

  • Beefsteak raw has more zinc and iron; however, salmon raw is richer in vitamin B6, vitamin B1,2, copper, vitamin B3, selenium, vitamin B2, vitamin B1, and folate.
  • Beefsteak raw covers your daily zinc needs 42% more than salmon raw.
  • Salmon raw has 3 times less iron than beefsteak raw. Beefsteak raw has 2mg of iron, while salmon raw has 0.8mg.

Specific food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Beefsteak raw 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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more IronIron +150%
Contains more ZincZinc +728.1%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +30.7%
Contains more CopperCopper +216.5%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +30.8%
~equal in Phosphorus ~200mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +201.3%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more Vitamin B12Vitamin B12 +18.2%
Contains more FolateFolate +733.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Salmon raw DV% diff.
Zinc 5.3mg 0.64mg 42%
Vitamin B5 1.664mg 33%
Vitamin B6 0.543mg 0.818mg 21%
Vitamin B12 2.69µg 3.18µg 20%
Copper 0.079mg 0.25mg 19%
Vitamin B3 5.048mg 7.86mg 18%
Selenium 27.9µg 36.5µg 16%
Polyunsaturated fat 0.189g 2.539g 16%
Vitamin B2 0.182mg 0.38mg 15%
Iron 2mg 0.8mg 15%
Vitamin B1 0.075mg 0.226mg 13%
Folate 3µg 25µg 6%
Cholesterol 67mg 55mg 4%
Saturated fat 1.875g 0.981g 4%
Phosphorus 220mg 200mg 3%
Potassium 375mg 490mg 3%
Protein 21.38g 19.84g 3%
Fats 5.36g 6.34g 2%
Vitamin A 2µg 12µg 1%
Vitamin D 0.1µg 1%
Manganese 0.016mg 1%
Calcium 5mg 12mg 1%
Magnesium 25mg 29mg 1%
Vitamin K 1.5µg 1%
Monounsaturated fat 2.354g 2.103g 1%
Calories 134kcal 142kcal 0%
Vitamin D 3IU 0%
Sodium 55mg 44mg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.222mg 0%
Threonine 1.099mg 0.87mg 0%
Isoleucine 1.09mg 0.914mg 0%
Leucine 2.011mg 1.613mg 0%
Lysine 2.247mg 1.822mg 0%
Methionine 0.621mg 0.587mg 0%
Phenylalanine 0.931mg 0.775mg 0%
Valine 1.152mg 1.022mg 0%
Histidine 0.868mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0.008g 0.287g 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
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 FatsFats +18.3%
Contains more OtherOther +1512.1%
~equal in Protein ~19.84g
~equal in Carbs ~0g
~equal in Water ~68.5g

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
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 +11.9%
Contains less Sat. FatSaturated fat -47.7%
Contains more Poly. FatPolyunsaturated fat +1243.4%

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. 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.