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  6. Salmon raw vs. Rib eye steak

Salmon raw vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and rib eye steak

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B5, copper, vitamin B3, vitamin B1, and selenium; however, rib eye steak is higher in zinc and iron.
  • Rib eye steak covers your daily need for zinc, 48% more than salmon raw.
  • Salmon raw has 3 times more vitamin B1 than rib eye steak. While salmon raw has 0.226mg of vitamin B1, rib eye steak has only 0.071mg.
  • Salmon raw has less saturated fat.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Salmon raw vs Rib eye steak infographic
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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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +88.5%
Contains more CopperCopper +212.5%
Contains more PhosphorusPhosphorus +31.6%
Contains less SodiumSodium -18.5%
Contains more SeleniumSelenium +22.9%
Contains more IronIron +180%
Contains more ZincZinc +823.4%
Contains more ManganeseManganese +400%
~equal in Calcium ~11mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +218.3%
Contains more Vitamin B2Vitamin B2 +32.4%
Contains more Vitamin B3Vitamin B3 +60.1%
Contains more Vitamin B5Vitamin B5 +210.4%
Contains more Vitamin B6Vitamin B6 +71.5%
Contains more Vitamin B12Vitamin B12 +51.4%
Contains more FolateFolate +316.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Salmon raw Rib eye steak DV% diff.
Zinc 0.64mg 5.91mg 48%
Vitamin B12 3.18µg 2.1µg 45%
Saturated fat 0.981g 9.684g 40%
Vitamin B6 0.818mg 0.477mg 26%
Fats 6.34g 21.81g 24%
Vitamin B5 1.664mg 0.536mg 23%
Monounsaturated fat 2.103g 10.519g 21%
Copper 0.25mg 0.08mg 19%
Vitamin B3 7.86mg 4.908mg 18%
Iron 0.8mg 2.24mg 18%
Vitamin B1 0.226mg 0.071mg 13%
Selenium 36.5µg 29.7µg 12%
Polyunsaturated fat 2.539g 1.027g 10%
Choline 48.8mg 9%
Protein 19.84g 23.69g 8%
Cholesterol 55mg 80mg 8%
Vitamin B2 0.38mg 0.287mg 7%
Calories 142kcal 291kcal 7%
Phosphorus 200mg 152mg 7%
Potassium 490mg 260mg 7%
Folate 25µg 6µg 5%
Manganese 0.016mg 0.08mg 3%
Magnesium 29mg 22mg 2%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin K 1.6µg 1%
Vitamin D 7IU 1%
Calcium 12mg 11mg 0%
Sodium 44mg 54mg 0%
Vitamin A 12µg 8µg 0%
Trans fat 1.478g N/A
Tryptophan 0.222mg 0.265mg 0%
Threonine 0.87mg 1.116mg 0%
Isoleucine 0.914mg 1.103mg 0%
Leucine 1.613mg 2.041mg 0%
Lysine 1.822mg 2.269mg 0%
Methionine 0.587mg 0.641mg 0%
Phenylalanine 0.775mg 0.95mg 0%
Valine 1.022mg 1.184mg 0%
Histidine 0.584mg 0.888mg 0%
Omega-3 - EPA 0.321g 0.001g N/A
Omega-3 - DHA 1.115g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.287g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more WaterWater +25.7%
Contains more OtherOther +53100%
Contains more ProteinProtein +19.4%
Contains more FatsFats +244%
~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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -89.9%
Contains more Poly. FatPolyunsaturated fat +147.2%
Contains more Mono. FatMonounsaturated fat +400.2%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.