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  6. Salmon raw vs. Chuck steak

Salmon raw vs. Chuck steak — In-Depth Nutrition Comparison

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What are the main differences between salmon raw and chuck steak?

  • Salmon raw is richer in vitamin B6, vitamin B3, copper, vitamin B5, selenium, vitamin B2, and vitamin B1, yet chuck steak is richer in zinc and iron.
  • Chuck steak's daily need coverage for zinc is 73% higher.
  • Salmon raw has 3 times more vitamin B1 than chuck steak. Salmon raw has 0.226mg of vitamin B1, while chuck steak has 0.066mg.
  • Salmon raw contains less saturated fat.

We used Fish, salmon, Atlantic, wild, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Salmon raw vs Chuck steak 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +50.8%
Contains more CopperCopper +224.7%
Contains less SodiumSodium -38%
Contains more ManganeseManganese +33.3%
Contains more SeleniumSelenium +32.7%
Contains more CalciumCalcium +33.3%
Contains more IronIron +206.3%
Contains more ZincZinc +1256.3%
~equal in Phosphorus ~193mg

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%
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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin AVitamin A +71.4%
Contains more Vitamin B1Vitamin B1 +242.4%
Contains more Vitamin B2Vitamin B2 +99%
Contains more Vitamin B3Vitamin B3 +68.6%
Contains more Vitamin B5Vitamin B5 +121.3%
Contains more Vitamin B6Vitamin B6 +119.3%
Contains more FolateFolate +316.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~3.03µg

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more WaterWater +24%
Contains more OtherOther +3225%
Contains more ProteinProtein +25.9%
Contains more FatsFats +209.8%
~equal in Carbs ~0g

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -88.7%
Contains more Poly. FatPolyunsaturated fat +213.5%
Contains more Mono. FatMonounsaturated fat +349.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Chuck steak
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Chuck steak DV% diff.
Zinc 0.64mg 8.68mg 73%
Saturated fat 0.981g 8.66g 35%
Vitamin B6 0.818mg 0.373mg 34%
Iron 0.8mg 2.45mg 21%
Fats 6.34g 19.64g 20%
Vitamin B3 7.86mg 4.663mg 20%
Copper 0.25mg 0.077mg 19%
Monounsaturated fat 2.103g 9.457g 18%
Vitamin B5 1.664mg 0.752mg 18%
Selenium 36.5µg 27.5µg 16%
Vitamin B2 0.38mg 0.191mg 15%
Choline 79mg 14%
Vitamin B1 0.226mg 0.066mg 13%
Polyunsaturated fat 2.539g 0.81g 12%
Cholesterol 55mg 87mg 11%
Protein 19.84g 24.98g 10%
Calories 142kcal 277kcal 7%
Vitamin B12 3.18µg 3.03µg 6%
Folate 25µg 6µg 5%
Potassium 490mg 325mg 5%
Magnesium 29mg 22mg 2%
Vitamin D 0.1µg 1%
Vitamin E 0.1mg 1%
Vitamin A 12µg 7µg 1%
Sodium 44mg 71mg 1%
Phosphorus 200mg 193mg 1%
Vitamin K 1.6µg 1%
Vitamin D 5IU 1%
Calcium 12mg 16mg 0%
Manganese 0.016mg 0.012mg 0%
Trans fat 1.287g N/A
Tryptophan 0.222mg 0.281mg 0%
Threonine 0.87mg 1.099mg 0%
Isoleucine 0.914mg 1.062mg 0%
Leucine 1.613mg 2.009mg 0%
Lysine 1.822mg 2.184mg 0%
Methionine 0.587mg 0.709mg 0%
Phenylalanine 0.775mg 0.951mg 0%
Valine 1.022mg 1.129mg 0%
Histidine 0.584mg 0.809mg 0%
Omega-3 - EPA 0.321g 0.001g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.287g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
77%
Salmon raw
55%
Chuck steak
Minerals Daily Need Coverage Score
49%
Salmon raw
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Salmon raw
Salmon raw is lower in Saturated fat (difference - 7.679g)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is cheaper?
Chuck steak
Chuck steak is cheaper (difference - $11)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.