Salmon vs. Beef — In-Depth Nutrition Comparison
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The main differences between Salmon and Beef
- Salmon is richer in Vitamin D, Selenium, Vitamin B1, Vitamin B5, Vitamin B3, and Vitamin A RAE, yet Beef is richer in Vitamin B12, Iron, Zinc, and Vitamin B2.
- Daily need coverage for Vitamin D from Salmon is 87% higher.
- Salmon contains 35 times more Vitamin A RAE than Beef. Salmon contains 69µg of Vitamin A RAE, while Beef contains 2µg.
Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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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
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Calcium
+15.4%
Contains
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Magnesium
+114.3%
Contains
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Manganese
+77.8%
Contains
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Selenium
+63%
Contains
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Iron
+794.1%
Contains
less
Sodium
-11.5%
Contains
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Zinc
+760.5%
Contains
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Copper
+98%
Equal in Phosphorus - 259
Equal in Potassium - 352
Contains
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Calcium
+15.4%
Contains
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Magnesium
+114.3%
Contains
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Manganese
+77.8%
Contains
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Selenium
+63%
Contains
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Iron
+794.1%
Contains
less
Sodium
-11.5%
Contains
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Zinc
+760.5%
Contains
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Copper
+98%
Equal in Phosphorus - 259
Equal in Potassium - 352
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.
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Contains
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Vitamin A
+3733.3%
Contains
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Vitamin E
+356%
Contains
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Vitamin D
+13000%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+359.5%
Contains
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Vitamin B3
+39.7%
Contains
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Vitamin B5
+206.7%
Contains
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Folate
+385.7%
Contains
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Vitamin B2
+196.3%
Contains
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Vitamin B12
+50.4%
Contains
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Vitamin K
+1500%
Equal in Vitamin B6 - 0.669
Contains
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Vitamin A
+3733.3%
Contains
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Vitamin E
+356%
Contains
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Vitamin D
+13000%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+359.5%
Contains
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Vitamin B3
+39.7%
Contains
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Vitamin B5
+206.7%
Contains
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Folate
+385.7%
Contains
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Vitamin B2
+196.3%
Contains
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Vitamin B12
+50.4%
Contains
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Vitamin K
+1500%
Equal in Vitamin B6 - 0.669
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+88.8%
Contains
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Other
+300%
Contains
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Protein
+24.7%
Equal in Water - 65.71
Contains
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Fats
+88.8%
Contains
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Other
+300%
Contains
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Protein
+24.7%
Equal in Water - 65.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+52.9%
Contains
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Polyunsaturated fat
+755.8%
Equal in Saturated Fat - 2.595
Contains
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Monounsaturated Fat
+52.9%
Contains
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Polyunsaturated fat
+755.8%
Equal in Saturated Fat - 2.595
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 Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 22.1g | 27.55g |
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| Fats | 12.35g | 6.54g |
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| Calories | 206kcal | 169kcal |
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| Calcium | 15mg | 13mg |
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| Iron | 0.34mg | 3.04mg |
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| Magnesium | 30mg | 14mg |
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| Phosphorus | 252mg | 259mg |
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| Potassium | 384mg | 352mg |
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| Sodium | 61mg | 54mg |
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| Zinc | 0.43mg | 3.7mg |
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| Copper | 0.049mg | 0.097mg |
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| Manganese | 0.016mg | 0.009mg |
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| Selenium | 41.4µg | 25.4µg |
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| Vitamin A | 230IU | 6IU |
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| Vitamin A RAE | 69µg | 2µg |
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| Vitamin E | 1.14mg | 0.25mg |
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| Vitamin D | 526IU | 3IU |
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| Vitamin D | 13.1µg | 0.1µg |
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| Vitamin C | 3.7mg | 0mg |
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| Vitamin B1 | 0.34mg | 0.074mg |
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| Vitamin B2 | 0.135mg | 0.4mg |
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| Vitamin B3 | 8.045mg | 5.76mg |
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| Vitamin B5 | 1.475mg | 0.481mg |
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| Vitamin B6 | 0.647mg | 0.669mg |
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| Folate | 34µg | 7µg |
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| Vitamin B12 | 2.8µg | 4.21µg |
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| Vitamin K | 0.1µg | 1.6µg |
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| Tryptophan | 0.248mg | 0.359mg |
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| Threonine | 0.969mg | 1.534mg |
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| Isoleucine | 1.018mg | 1.52mg |
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| Leucine | 1.796mg | 2.833mg |
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| Lysine | 2.03mg | 3.178mg |
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| Methionine | 0.654mg | 0.871mg |
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| Phenylalanine | 0.863mg | 1.299mg |
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| Valine | 1.139mg | 1.603mg |
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| Histidine | 0.651mg | 1.244mg |
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| Cholesterol | 63mg | 85mg |
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| Trans Fat | 0.375g |
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| Saturated Fat | 2.397g | 2.595g |
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| Omega-3 - DHA | 1.457g | 0.002g |
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| Omega-3 - EPA | 0.69g | 0.002g |
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| Omega-3 - DPA | 0.17g | 0.011g |
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| Monounsaturated Fat | 4.181g | 2.734g |
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| Polyunsaturated fat | 4.553g | 0.532g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.349g |
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| Omega-3 - ALA | 0.013g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
110%
79%
Minerals Daily Need Coverage Score
44%
55%
Comparison summary
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 0.198g)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Beef contains less Sodium (difference - 7mg)
Which food is cheaper?
Beef is cheaper (difference - $13)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.