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Smoked salmon vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between smoked salmon and rib eye steak

  • Smoked salmon is richer in vitamin D, vitamin B12, and copper, yet rib eye steak is richer in zinc, iron, vitamin B6, and vitamin B2.
  • Daily need coverage for vitamin D for smoked salmon is 113% higher.
  • Smoked salmon contains 12 times more sodium than rib eye steak. Smoked salmon contains 672mg of sodium, while rib eye steak contains 54mg.

Food types used in this article are Fish, salmon, chinook, smoked and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Smoked salmon vs Rib eye steak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CopperCopper +187.5%
Contains more MagnesiumMagnesium +22.2%
Contains more PotassiumPotassium +48.6%
Contains more IronIron +163.5%
Contains more ZincZinc +1806.5%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +370.6%
~equal in Calcium ~11mg
~equal in Phosphorus ~152mg
~equal in Selenium ~29.7µg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +225%
Contains more Vitamin EVitamin E +1250%
Contains more Vitamin DVitamin D +8450%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B12Vitamin B12 +55.2%
Contains more CholineCholine +82.4%
Contains more Vitamin B1Vitamin B1 +208.7%
Contains more Vitamin B2Vitamin B2 +184.2%
Contains more Vitamin B6Vitamin B6 +71.6%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.908mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more WaterWater +32.1%
Contains more OtherOther +53900%
Contains more ProteinProtein +29.6%
Contains more FatsFats +404.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +420%
~equal in Polyunsaturated fat ~1.027g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Rib eye steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Rib eye steak DV% diff.
Vitamin D 17.1µg 0.2µg 85%
Vitamin D 685IU 7IU 85%
Zinc 0.31mg 5.91mg 51%
Vitamin B12 3.26µg 2.1µg 48%
Saturated fat 0.929g 9.684g 40%
Fats 4.32g 21.81g 27%
Sodium 672mg 54mg 27%
Monounsaturated fat 2.023g 10.519g 21%
Cholesterol 23mg 80mg 19%
Iron 0.85mg 2.24mg 17%
Copper 0.23mg 0.08mg 17%
Vitamin B6 0.278mg 0.477mg 15%
Vitamin B2 0.101mg 0.287mg 14%
Protein 18.28g 23.69g 11%
Calories 117kcal 291kcal 9%
Vitamin E 1.35mg 0.1mg 8%
Vitamin B5 0.87mg 0.536mg 7%
Choline 89mg 48.8mg 7%
Selenium 32.4µg 29.7µg 5%
Vitamin B1 0.023mg 0.071mg 4%
Manganese 0.017mg 0.08mg 3%
Potassium 175mg 260mg 3%
Vitamin A 26µg 8µg 2%
Phosphorus 164mg 152mg 2%
Vitamin B3 4.72mg 4.908mg 1%
Vitamin K 0.1µg 1.6µg 1%
Folate 2µg 6µg 1%
Magnesium 18mg 22mg 1%
Calcium 11mg 11mg 0%
Trans fat 1.478g N/A
Polyunsaturated fat 0.995g 1.027g 0%
Tryptophan 0.205mg 0.265mg 0%
Threonine 0.801mg 1.116mg 0%
Isoleucine 0.842mg 1.103mg 0%
Leucine 1.486mg 2.041mg 0%
Lysine 1.679mg 2.269mg 0%
Methionine 0.541mg 0.641mg 0%
Phenylalanine 0.714mg 0.95mg 0%
Valine 0.942mg 1.184mg 0%
Histidine 0.538mg 0.888mg 0%
Omega-3 - EPA 0.183g 0.001g N/A
Omega-3 - DHA 0.267g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.073g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Rib eye steak
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
76%
Smoked salmon
48%
Rib eye steak
Minerals Daily Need Coverage Score
49%
Smoked salmon
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 57mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 8.755g)
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 618mg)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $12)
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.
Which food is richer in vitamins?
?
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.