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  6. Beefsteak raw vs. Smoked salmon

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

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Differences between beefsteak raw and smoked salmon

  • Beefsteak raw has more zinc, vitamin B6, iron, and phosphorus, while smoked salmon has more vitamin D, vitamin B12, copper, and selenium.
  • Smoked salmon's daily need coverage for vitamin D is 114% higher.
  • Smoked salmon contains 17 times less zinc than beefsteak raw. Beefsteak raw contains 5.3mg of zinc, while smoked salmon contains 0.31mg.
  • The amount of cholesterol in smoked salmon is lower.

The 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, chinook, smoked.

Infographic

Beefsteak raw vs Smoked 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +114.3%
Contains more IronIron +135.3%
Contains more ZincZinc +1609.7%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -91.8%
Contains more CalciumCalcium +120%
Contains more CopperCopper +191.1%
Contains more SeleniumSelenium +16.1%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +80.2%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin DVitamin D +17000%
Contains more Vitamin B12Vitamin B12 +21.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.72mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Smoked salmon DV% diff.
Vitamin D 0.1µg 17.1µg 85%
Vitamin D 3IU 685IU 85%
Zinc 5.3mg 0.31mg 45%
Sodium 55mg 672mg 27%
Vitamin B12 2.69µg 3.26µg 24%
Vitamin B6 0.543mg 0.278mg 20%
Copper 0.079mg 0.23mg 17%
Vitamin B5 0.87mg 17%
Choline 89mg 16%
Cholesterol 67mg 23mg 15%
Iron 2mg 0.85mg 14%
Vitamin E 1.35mg 9%
Selenium 27.9µg 32.4µg 8%
Phosphorus 220mg 164mg 8%
Protein 21.38g 18.28g 6%
Potassium 375mg 175mg 6%
Vitamin B2 0.182mg 0.101mg 6%
Polyunsaturated fat 0.189g 0.995g 5%
Saturated fat 1.875g 0.929g 4%
Vitamin B1 0.075mg 0.023mg 4%
Vitamin A 2µg 26µg 3%
Vitamin B3 5.048mg 4.72mg 2%
Magnesium 25mg 18mg 2%
Fats 5.36g 4.32g 2%
Monounsaturated fat 2.354g 2.023g 1%
Calories 134kcal 117kcal 1%
Vitamin K 1.5µg 0.1µg 1%
Manganese 0.017mg 1%
Calcium 5mg 11mg 1%
Trans fat 0.253g N/A
Folate 3µg 2µg 0%
Tryptophan 0.262mg 0.205mg 0%
Threonine 1.099mg 0.801mg 0%
Isoleucine 1.09mg 0.842mg 0%
Leucine 2.011mg 1.486mg 0%
Lysine 2.247mg 1.679mg 0%
Methionine 0.621mg 0.541mg 0%
Phenylalanine 0.931mg 0.714mg 0%
Valine 1.152mg 0.942mg 0%
Histidine 0.868mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0.008g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +17%
Contains more FatsFats +24.1%
Contains more OtherOther +1536.4%
~equal in Carbs ~0g
~equal in Water ~72g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +16.4%
Contains less Sat. FatSaturated fat -50.5%
Contains more Poly. FatPolyunsaturated fat +426.5%

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.