Salmon vs. Steak — In-Depth Nutrition Comparison
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The main differences between salmon and steak
- Salmon is richer in vitamin D, vitamin B12, vitamin B1, vitamin B3, selenium, and phosphorus, yet steak is richer in zinc, iron, and vitamin B2.
- Daily need coverage for vitamin D for salmon is 87% higher.
- Salmon contains 5 times more vitamin B1 than steak. Salmon contains 0.34mg of vitamin B1, while steak contains 0.074mg.
- Salmon contains less saturated fat.
Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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 | +30.4% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +37.6% |
| Contains more PhosphorusPhosphorus | +54.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +30.2% |
| Contains more IronIron | +605.9% |
| Contains more CopperCopper | +73.5% |
| Contains more ZincZinc | +1374.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +885.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +13000% |
| Contains more Vitamin B1Vitamin B1 | +359.5% |
| Contains more Vitamin B3Vitamin B3 | +56.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
| Contains more Vitamin B12Vitamin B12 | +27.3% |
| Contains more FolateFolate | +466.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +123% |
| Contains more Vitamin KVitamin K | +1500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 13.1µg | 0.1µg | 65% |
| Vitamin D | 526IU | 6IU | 65% |
| Zinc | 0.43mg | 6.34mg | 54% |
| Vitamin B5 | 1.475mg | 30% | |
| Saturated fat | 2.397g | 8.443g | 27% |
| Iron | 0.34mg | 2.4mg | 26% |
| Vitamin B12 | 2.8µg | 2.2µg | 25% |
| Polyunsaturated fat | 4.553g | 0.896g | 24% |
| Vitamin B1 | 0.34mg | 0.074mg | 22% |
| Vitamin B3 | 8.045mg | 5.149mg | 18% |
| Selenium | 41.4µg | 31.8µg | 17% |
| Choline | 90.5mg | 16% | |
| Vitamin B2 | 0.135mg | 0.301mg | 13% |
| Phosphorus | 252mg | 163mg | 13% |
| Monounsaturated fat | 4.181g | 9.171g | 12% |
| Vitamin B6 | 0.647mg | 0.5mg | 11% |
| Fats | 12.35g | 19.02g | 10% |
| Vitamin E | 1.14mg | 8% | |
| Vitamin A | 69µg | 7µg | 7% |
| Folate | 34µg | 6µg | 7% |
| Protein | 22.1g | 24.85g | 6% |
| Cholesterol | 63mg | 78mg | 5% |
| Copper | 0.049mg | 0.085mg | 4% |
| Vitamin C | 3.7mg | 0mg | 4% |
| Calories | 206kcal | 271kcal | 3% |
| Potassium | 384mg | 279mg | 3% |
| Magnesium | 30mg | 23mg | 2% |
| Vitamin K | 0.1µg | 1.6µg | 1% |
| Manganese | 0.016mg | 1% | |
| Calcium | 15mg | 12mg | 0% |
| Sodium | 61mg | 58mg | 0% |
| Tryptophan | 0.248mg | 0.278mg | 0% |
| Threonine | 0.969mg | 1.171mg | 0% |
| Isoleucine | 1.018mg | 1.157mg | 0% |
| Leucine | 1.796mg | 2.142mg | 0% |
| Lysine | 2.03mg | 2.38mg | 0% |
| Methionine | 0.654mg | 0.672mg | 0% |
| Phenylalanine | 0.863mg | 0.997mg | 0% |
| Valine | 1.139mg | 1.242mg | 0% |
| Histidine | 0.651mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.69g | 0.001g | N/A |
| Omega-3 - DHA | 1.457g | 0.001g | N/A |
| Omega-3 - DPA | 0.17g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +16.5% |
| Contains more OtherOther | +48.1% |
| Contains more ProteinProtein | +12.4% |
| Contains more FatsFats | +54% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.6% |
| Contains more Poly. FatPolyunsaturated fat | +408.1% |
| Contains more Mono. FatMonounsaturated fat | +119.3% |
