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  6. Chinook salmon vs. Beefsteak raw

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

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The main differences between chinook salmon and beefsteak raw

  • Chinook salmon has more selenium, vitamin B3, magnesium, phosphorus, vitamin A, folate, and vitamin B12; however, beefsteak raw has more zinc and iron.
  • Daily need coverage for zinc for beefsteak raw is 43% higher.
  • Beefsteak raw has 83 times less vitamin A than chinook salmon. Chinook salmon has 496IU of vitamin A, while beefsteak raw has 6IU.
  • Beefsteak raw is lower in saturated fat.

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

Infographic

Chinook salmon vs Beefsteak 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
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%
Contains more MagnesiumMagnesium +388%
Contains more CalciumCalcium +460%
Contains more PotassiumPotassium +34.7%
Contains more PhosphorusPhosphorus +68.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +67.7%
Contains more IronIron +119.8%
Contains more CopperCopper +49.1%
Contains more ZincZinc +846.4%
~equal in Sodium ~55mg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin B3Vitamin B3 +99%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1066.7%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B6Vitamin B6 +17.5%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~2.69µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chinook salmon Beefsteak raw DV% diff.
Zinc 0.56mg 5.3mg 43%
Selenium 46.8µg 27.9µg 34%
Vitamin B3 10.045mg 5.048mg 31%
Magnesium 122mg 25mg 23%
Phosphorus 371mg 220mg 22%
Vitamin B5 0.865mg 17%
Polyunsaturated fat 2.662g 0.189g 16%
Vitamin A 149µg 2µg 16%
Iron 0.91mg 2mg 14%
Fats 13.38g 5.36g 12%
Protein 25.72g 21.38g 9%
Folate 35µg 3µg 8%
Vitamin B12 2.87µg 2.69µg 8%
Monounsaturated fat 5.742g 2.354g 8%
Saturated fat 3.214g 1.875g 6%
Cholesterol 85mg 67mg 6%
Vitamin B6 0.462mg 0.543mg 6%
Calories 231kcal 134kcal 5%
Vitamin C 4.1mg 0mg 5%
Potassium 505mg 375mg 4%
Vitamin B1 0.044mg 0.075mg 3%
Copper 0.053mg 0.079mg 3%
Vitamin B2 0.154mg 0.182mg 2%
Calcium 28mg 5mg 2%
Manganese 0.019mg 1%
Vitamin D 0.1µg 1%
Vitamin K 1.5µg 1%
Vitamin D 3IU 0%
Sodium 60mg 55mg 0%
Trans fat 0.253g N/A
Tryptophan 0.288mg 0.262mg 0%
Threonine 1.127mg 1.099mg 0%
Isoleucine 1.185mg 1.09mg 0%
Leucine 2.09mg 2.011mg 0%
Lysine 2.362mg 2.247mg 0%
Methionine 0.761mg 0.621mg 0%
Phenylalanine 1.004mg 0.931mg 0%
Valine 1.325mg 1.152mg 0%
Histidine 0.757mg 0.868mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0.008g 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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +20.3%
Contains more FatsFats +149.6%
Contains more WaterWater +11.2%
~equal in Carbs ~0g
~equal in Other ~0.33g

Fat Type Comparison

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

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