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  6. Salmon raw vs. Beef

Salmon raw vs. Beef — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and beef

  • Salmon raw has more vitamin B5, selenium, copper, vitamin B3, vitamin B1, and vitamin B6; however, beef is higher in vitamin B12, iron, and zinc.
  • Beef covers your daily need for vitamin B12, 43% more than salmon raw.
  • Salmon raw has 3 times more vitamin B5 than beef. While salmon raw has 1.664mg of vitamin B5, beef has only 0.481mg.
  • Salmon raw has less cholesterol.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Salmon raw vs Beef 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Beef
Beef
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +39.2%
Contains more CopperCopper +157.7%
Contains less SodiumSodium -18.5%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +43.7%
Contains more IronIron +280%
Contains more ZincZinc +478.1%
Contains more PhosphorusPhosphorus +29.5%
~equal in Calcium ~13mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Beef
Beef
5
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% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +205.4%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B5Vitamin B5 +245.9%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more FolateFolate +257.1%
Contains more Vitamin B12Vitamin B12 +32.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.4mg

All nutrients comparison - raw data values

Nutrient Salmon raw Beef DV% diff.
Vitamin B12 3.18µg 4.21µg 43%
Iron 0.8mg 3.04mg 28%
Zinc 0.64mg 3.7mg 28%
Vitamin B5 1.664mg 0.481mg 24%
Selenium 36.5µg 25.4µg 20%
Copper 0.25mg 0.097mg 17%
Protein 19.84g 27.55g 15%
Choline 75.6mg 14%
Vitamin B3 7.86mg 5.76mg 13%
Polyunsaturated fat 2.539g 0.532g 13%
Vitamin B1 0.226mg 0.074mg 13%
Vitamin B6 0.818mg 0.669mg 11%
Cholesterol 55mg 85mg 10%
Phosphorus 200mg 259mg 8%
Saturated fat 0.981g 2.595g 7%
Folate 25µg 7µg 5%
Magnesium 29mg 14mg 4%
Potassium 490mg 352mg 4%
Vitamin E 0.25mg 2%
Vitamin B2 0.38mg 0.4mg 2%
Monounsaturated fat 2.103g 2.734g 2%
Vitamin K 1.6µg 1%
Calories 142kcal 169kcal 1%
Vitamin D 0.1µg 1%
Vitamin A 12µg 2µg 1%
Fats 6.34g 6.54g 0%
Vitamin D 3IU 0%
Calcium 12mg 13mg 0%
Sodium 44mg 54mg 0%
Manganese 0.016mg 0.009mg 0%
Trans fat 0.375g N/A
Tryptophan 0.222mg 0.359mg 0%
Threonine 0.87mg 1.534mg 0%
Isoleucine 0.914mg 1.52mg 0%
Leucine 1.613mg 2.833mg 0%
Lysine 1.822mg 3.178mg 0%
Methionine 0.587mg 0.871mg 0%
Phenylalanine 0.775mg 1.299mg 0%
Valine 1.022mg 1.603mg 0%
Histidine 0.584mg 1.244mg 0%
Omega-3 - EPA 0.321g 0.002g N/A
Omega-3 - DHA 1.115g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.287g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more OtherOther +2560%
Contains more ProteinProtein +38.9%
~equal in Fats ~6.54g
~equal in Carbs ~0g
~equal in Water ~65.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +377.3%
Contains more Mono. FatMonounsaturated fat +30%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.