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  6. Beefsteak raw vs. Sockeye salmon

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

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Significant differences between beefsteak raw and sockeye salmon

  • Beefsteak raw has more zinc and iron; however, sockeye salmon is richer in vitamin D, vitamin B12, vitamin B3, vitamin B6, selenium, phosphorus, and vitamin B1.
  • Sockeye salmon covers your daily vitamin D needs 111% more than beefsteak raw.
  • Sockeye salmon has 10 times less zinc than beefsteak raw. Beefsteak raw has 5.3mg of zinc, while sockeye salmon has 0.55mg.
  • Sockeye salmon contains less saturated fat.

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, sockeye, cooked, dry heat.

Infographic

Beefsteak raw vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more IronIron +284.6%
Contains more ZincZinc +863.6%
Contains less SodiumSodium -40.2%
Contains more MagnesiumMagnesium +44%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +16.3%
Contains more PhosphorusPhosphorus +38.6%
Contains more SeleniumSelenium +27.2%
~equal in Copper ~0.076mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin AVitamin A +2800%
Contains more Vitamin DVitamin D +16600%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +35.2%
Contains more Vitamin B3Vitamin B3 +100.5%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin B12Vitamin B12 +66.2%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Sockeye salmon DV% diff.
Vitamin D 3IU 670IU 83%
Vitamin D 0.1µg 16.7µg 83%
Vitamin B12 2.69µg 4.47µg 74%
Zinc 5.3mg 0.55mg 43%
Vitamin B3 5.048mg 10.123mg 32%
Vitamin B5 1.274mg 25%
Vitamin B6 0.543mg 0.827mg 22%
Choline 112.6mg 20%
Iron 2mg 0.52mg 19%
Selenium 27.9µg 35.5µg 14%
Phosphorus 220mg 305mg 12%
Protein 21.38g 26.48g 10%
Polyunsaturated fat 0.189g 1.327g 8%
Vitamin B1 0.075mg 0.157mg 7%
Vitamin E 0.99mg 7%
Vitamin A 2µg 58µg 6%
Vitamin B2 0.182mg 0.246mg 5%
Saturated fat 1.875g 0.969g 4%
Magnesium 25mg 36mg 3%
Potassium 375mg 436mg 2%
Cholesterol 67mg 61mg 2%
Sodium 55mg 92mg 2%
Folate 3µg 7µg 1%
Monounsaturated fat 2.354g 1.864g 1%
Calories 134kcal 156kcal 1%
Vitamin K 1.5µg 0.1µg 1%
Manganese 0.013mg 1%
Calcium 5mg 11mg 1%
Fats 5.36g 5.57g 0%
Copper 0.079mg 0.076mg 0%
Trans fat 0.253g 0.023g N/A
Tryptophan 0.262mg 0.335mg 0%
Threonine 1.099mg 1.247mg 0%
Isoleucine 1.09mg 1.274mg 0%
Leucine 2.011mg 2.185mg 0%
Lysine 2.247mg 2.574mg 0%
Methionine 0.621mg 0.858mg 0%
Phenylalanine 0.931mg 1.086mg 0%
Valine 1.152mg 1.461mg 0%
Histidine 0.868mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0.008g 0.093g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g 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% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more ProteinProtein +23.9%
Contains more OtherOther +87.9%
~equal in Fats ~5.57g
~equal in Carbs ~0g
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +26.3%
Contains less Sat. FatSaturated fat -48.3%
Contains more Poly. FatPolyunsaturated fat +602.1%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.