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Ground beef vs. Salmon — In-Depth Nutrition Comparison

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Important differences between Ground beef and Salmon

  • Ground beef has more Zinc, and Iron, however, Salmon has more Vitamin D, Selenium, Vitamin B6, Vitamin B3, Vitamin B1, Vitamin B5, and Vitamin B12.
  • Salmon's daily need coverage for Vitamin D is 87% more.
  • Ground beef has 14 times more Zinc than Salmon. Ground beef has 5.84mg of Zinc, while Salmon has 0.43mg.
  • Salmon is lower in Saturated Fat.

The food varieties used in the comparison are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Ground beef vs Salmon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Salmon
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more CalciumCalcium +120%
Contains more IronIron +567.6%
Contains more CopperCopper +61.2%
Contains more ZincZinc +1258.1%
Contains more MagnesiumMagnesium +76.5%
Contains more PotassiumPotassium +59.3%
Contains more PhosphorusPhosphorus +51.8%
Contains less SodiumSodium -16.4%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +116.8%

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.
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% 0.54% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Salmon
11
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 12% 14% 23% 393% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin KVitamin K +2800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2455.6%
Contains more Vitamin E Vitamin E +850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B3Vitamin B3 +99.8%
Contains more Vitamin B5Vitamin B5 +188.1%
Contains more Vitamin B6Vitamin B6 +108%
Contains more Vitamin B12Vitamin B12 +12.4%
Contains more FolateFolate +385.7%
Contains more CholineCholine +23.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Salmon
1
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more FatsFats +24.5%
Contains more OtherOther +198.8%
Contains more WaterWater +10.9%
~equal in Protein ~22.1g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated Fat: Sat. Fat 6.073 g
Monounsaturated Fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Salmon
2
22% 38% 41%
Saturated Fat: Sat. Fat 2.397 g
Monounsaturated Fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains more Mono. FatMonounsaturated Fat +75.1%
Contains less Sat. FatSaturated Fat -60.5%
Contains more Poly. FatPolyunsaturated fat +1015.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground beef Salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Ground beef Salmon Opinion
Calories 241kcal 206kcal Ground beef
Protein 23.87g 22.1g Ground beef
Fats 15.37g 12.35g Ground beef
Vitamin C 0mg 3.7mg Salmon
Cholesterol 88mg 63mg Salmon
Vitamin D 2IU 526IU Salmon
Magnesium 17mg 30mg Salmon
Calcium 33mg 15mg Ground beef
Potassium 241mg 384mg Salmon
Iron 2.27mg 0.34mg Ground beef
Copper 0.079mg 0.049mg Ground beef
Zinc 5.84mg 0.43mg Ground beef
Phosphorus 166mg 252mg Salmon
Sodium 73mg 61mg Salmon
Vitamin A 9IU 230IU Salmon
Vitamin A RAE 3µg 69µg Salmon
Vitamin E 0.12mg 1.14mg Salmon
Vitamin D 0µg 13.1µg Salmon
Manganese 0.009mg 0.016mg Salmon
Selenium 19.1µg 41.4µg Salmon
Vitamin B1 0.051mg 0.34mg Salmon
Vitamin B2 0.171mg 0.135mg Ground beef
Vitamin B3 4.026mg 8.045mg Salmon
Vitamin B5 0.512mg 1.475mg Salmon
Vitamin B6 0.311mg 0.647mg Salmon
Vitamin B12 2.49µg 2.8µg Salmon
Vitamin K 2.9µg 0.1µg Ground beef
Folate 7µg 34µg Salmon
Trans Fat 1.173g Salmon
Choline 73.2mg 90.5mg Salmon
Saturated Fat 6.073g 2.397g Salmon
Monounsaturated Fat 7.322g 4.181g Ground beef
Polyunsaturated fat 0.408g 4.553g Salmon
Tryptophan 0.121mg 0.248mg Salmon
Threonine 0.923mg 0.969mg Salmon
Isoleucine 1.055mg 1.018mg Ground beef
Leucine 1.861mg 1.796mg Ground beef
Lysine 1.976mg 2.03mg Salmon
Methionine 0.614mg 0.654mg Salmon
Phenylalanine 0.931mg 0.863mg Ground beef
Valine 1.172mg 1.139mg Ground beef
Histidine 0.775mg 0.651mg Ground beef
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Omega-6 - Gamma-linoleic acid 0.008g Ground beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
46%
Ground beef
106%
Salmon
Minerals Daily Need Coverage Score
50%
Ground beef
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 25mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 3.676g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Ground beef
Ground beef is cheaper (difference - $11)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.