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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 of 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
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.
Salmon raw
Salmon raw
7
:
3
Rib eye steak
Rib eye steak
Contains more Magnesium +31.8%
Contains more Phosphorus +31.6%
Contains more Potassium +88.5%
Contains less Sodium -18.5%
Contains more Copper +212.5%
Contains more Selenium +22.9%
Contains more Iron +180%
Contains more Zinc +823.4%
Contains more Manganese +400%
Equal in Calcium - 11
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Magnesium +31.8%
Contains more Phosphorus +31.6%
Contains more Potassium +88.5%
Contains less Sodium -18.5%
Contains more Copper +212.5%
Contains more Selenium +22.9%
Contains more Iron +180%
Contains more Zinc +823.4%
Contains more Manganese +400%
Equal in Calcium - 11

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.
Salmon raw
Salmon raw
8
:
3
Rib eye steak
Rib eye steak
Contains more Vitamin A +60%
Contains more Vitamin B1 +218.3%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B5 +210.4%
Contains more Vitamin B6 +71.5%
Contains more Folate +316.7%
Contains more Vitamin B12 +51.4%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin A +60%
Contains more Vitamin B1 +218.3%
Contains more Vitamin B2 +32.4%
Contains more Vitamin B3 +60.1%
Contains more Vitamin B5 +210.4%
Contains more Vitamin B6 +71.5%
Contains more Folate +316.7%
Contains more Vitamin B12 +51.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
2
Rib eye steak
Rib eye steak
Contains more Water +25.7%
Contains more Other +53100%
Contains more Protein +19.4%
Contains more Fats +244%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Water +25.7%
Contains more Other +53100%
Contains more Protein +19.4%
Contains more Fats +244%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Rib eye steak
Rib eye steak
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +147.2%
Contains more Monounsaturated Fat +400.2%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +147.2%
Contains more Monounsaturated Fat +400.2%

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 Rib eye steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Rib eye steak Opinion
Protein 19.84g 23.69g Rib eye steak
Fats 6.34g 21.81g Rib eye steak
Calories 142kcal 291kcal Rib eye steak
Calcium 12mg 11mg Salmon raw
Iron 0.8mg 2.24mg Rib eye steak
Magnesium 29mg 22mg Salmon raw
Phosphorus 200mg 152mg Salmon raw
Potassium 490mg 260mg Salmon raw
Sodium 44mg 54mg Salmon raw
Zinc 0.64mg 5.91mg Rib eye steak
Copper 0.25mg 0.08mg Salmon raw
Manganese 0.016mg 0.08mg Rib eye steak
Selenium 36.5µg 29.7µg Salmon raw
Vitamin A 40IU 25IU Salmon raw
Vitamin A RAE 12µg 8µg Salmon raw
Vitamin E 0.1mg Rib eye steak
Vitamin D 7IU Rib eye steak
Vitamin D 0.2µg Rib eye steak
Vitamin B1 0.226mg 0.071mg Salmon raw
Vitamin B2 0.38mg 0.287mg Salmon raw
Vitamin B3 7.86mg 4.908mg Salmon raw
Vitamin B5 1.664mg 0.536mg Salmon raw
Vitamin B6 0.818mg 0.477mg Salmon raw
Folate 25µg 6µg Salmon raw
Vitamin B12 3.18µg 2.1µg Salmon raw
Vitamin K 1.6µg Rib eye steak
Tryptophan 0.222mg 0.265mg Rib eye steak
Threonine 0.87mg 1.116mg Rib eye steak
Isoleucine 0.914mg 1.103mg Rib eye steak
Leucine 1.613mg 2.041mg Rib eye steak
Lysine 1.822mg 2.269mg Rib eye steak
Methionine 0.587mg 0.641mg Rib eye steak
Phenylalanine 0.775mg 0.95mg Rib eye steak
Valine 1.022mg 1.184mg Rib eye steak
Histidine 0.584mg 0.888mg Rib eye steak
Cholesterol 55mg 80mg Salmon raw
Trans Fat 1.478g Salmon raw
Saturated Fat 0.981g 9.684g Salmon raw
Omega-3 - DHA 1.115g 0.001g Salmon raw
Omega-3 - EPA 0.321g 0.001g Salmon raw
Omega-3 - DPA 0.287g 0.014g Salmon raw
Monounsaturated Fat 2.103g 10.519g Rib eye steak
Polyunsaturated fat 2.539g 1.027g Salmon raw
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Rib eye steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
83%
Salmon raw
50%
Rib eye steak
Minerals Daily Need Coverage Score
49%
Salmon raw
56%
Rib eye steak

Comparison summary

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 - 10mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 8.703g)
Which food is richer in vitamins?
Salmon raw
Salmon raw is relatively richer in vitamins
Which food is cheaper?
Rib eye steak
Rib eye 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. 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.