Salmon raw vs. Steak — In-Depth Nutrition Comparison
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Summary of differences between salmon raw and steak
- Salmon raw has more vitamin B12, vitamin B6, copper, vitamin B3, vitamin B1, and selenium; however, steak is higher in zinc and iron.
- Steak covers your daily need for zinc, 52% more than salmon raw.
- Salmon raw has 3 times more vitamin B1 than steak. While salmon raw has 0.226mg of vitamin B1, steak has only 0.074mg.
- Salmon raw has less cholesterol.
These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.
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.
| Contains more MagnesiumMagnesium | +26.1% |
| Contains more PotassiumPotassium | +75.6% |
| Contains more CopperCopper | +194.1% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains less SodiumSodium | -24.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +14.8% |
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.
| Contains more Vitamin AVitamin A | +71.4% |
| Contains more Vitamin B1Vitamin B1 | +205.4% |
| Contains more Vitamin B2Vitamin B2 | +26.2% |
| Contains more Vitamin B3Vitamin B3 | +52.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +63.6% |
| Contains more Vitamin B12Vitamin B12 | +44.5% |
| Contains more FolateFolate | +316.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more WaterWater | +23.2% |
| Contains more OtherOther | +885.2% |
| Contains more ProteinProtein | +25.3% |
| Contains more FatsFats | +200% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
| Contains less Sat. FatSaturated fat | -88.4% |
| Contains more Poly. FatPolyunsaturated fat | +183.4% |
| Contains more Mono. FatMonounsaturated fat | +336.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.64mg | 6.34mg | 52% |
| Vitamin B12 | 3.18µg | 2.2µg | 41% |
| Saturated fat | 0.981g | 8.443g | 34% |
| Vitamin B5 | 1.664mg | 33% | |
| Vitamin B6 | 0.818mg | 0.5mg | 24% |
| Fats | 6.34g | 19.02g | 20% |
| Iron | 0.8mg | 2.4mg | 20% |
| Monounsaturated fat | 2.103g | 9.171g | 18% |
| Copper | 0.25mg | 0.085mg | 18% |
| Vitamin B3 | 7.86mg | 5.149mg | 17% |
| Vitamin B1 | 0.226mg | 0.074mg | 13% |
| Polyunsaturated fat | 2.539g | 0.896g | 11% |
| Protein | 19.84g | 24.85g | 10% |
| Selenium | 36.5µg | 31.8µg | 9% |
| Cholesterol | 55mg | 78mg | 8% |
| Vitamin B2 | 0.38mg | 0.301mg | 6% |
| Calories | 142kcal | 271kcal | 6% |
| Potassium | 490mg | 279mg | 6% |
| Phosphorus | 200mg | 163mg | 5% |
| Folate | 25µg | 6µg | 5% |
| Manganese | 0.016mg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Vitamin A | 12µg | 7µg | 1% |
| Sodium | 44mg | 58mg | 1% |
| Vitamin K | 1.6µg | 1% | |
| Magnesium | 29mg | 23mg | 1% |
| Vitamin D | 6IU | 1% | |
| Calcium | 12mg | 12mg | 0% |
| Tryptophan | 0.222mg | 0.278mg | 0% |
| Threonine | 0.87mg | 1.171mg | 0% |
| Isoleucine | 0.914mg | 1.157mg | 0% |
| Leucine | 1.613mg | 2.142mg | 0% |
| Lysine | 1.822mg | 2.38mg | 0% |
| Methionine | 0.587mg | 0.672mg | 0% |
| Phenylalanine | 0.775mg | 0.997mg | 0% |
| Valine | 1.022mg | 1.242mg | 0% |
| Histidine | 0.584mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.321g | 0.001g | N/A |
| Omega-3 - DHA | 1.115g | 0.001g | N/A |
| Omega-3 - DPA | 0.287g | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
45%
Minerals Daily Need Coverage Score
49%
59%
Comparison summary
Which food is cheaper?
Steak is cheaper (difference - $10.6)
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 7.462g)
Which food is richer in minerals?
Salmon raw is relatively richer in minerals
Which food is richer in vitamins?
Salmon raw is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)