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Smoked salmon vs. Steak — In-Depth Nutrition Comparison

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The main differences between smoked salmon and steak

  • Smoked salmon is richer in vitamin D, vitamin B12, and copper, yet 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 steak. Smoked salmon contains 672mg of sodium, while steak contains 58mg.

Food types used in this article are Fish, salmon, chinook, smoked and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Smoked salmon vs 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%
Steak
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CopperCopper +170.6%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +182.4%
Contains more ZincZinc +1945.2%
Contains less SodiumSodium -91.4%
~equal in Calcium ~12mg
~equal in Phosphorus ~163mg
~equal in Selenium ~31.8µg

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%
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +17000%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +48.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +221.7%
Contains more Vitamin B2Vitamin B2 +198%
Contains more Vitamin B6Vitamin B6 +79.9%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~5.149mg

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
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +29.5%
Contains more OtherOther +900%
Contains more ProteinProtein +35.9%
Contains more FatsFats +340.3%
~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
Steak
1
46% 50% 5%
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 -89%
Contains more Mono. FatMonounsaturated fat +353.3%
~equal in Polyunsaturated fat ~0.896g

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 Steak
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat 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 Steak DV% diff.
Vitamin D 685IU 6IU 85%
Vitamin D 17.1µg 0.1µg 85%
Zinc 0.31mg 6.34mg 55%
Vitamin B12 3.26µg 2.2µg 44%
Saturated fat 0.929g 8.443g 34%
Sodium 672mg 58mg 27%
Fats 4.32g 19.02g 23%
Iron 0.85mg 2.4mg 19%
Cholesterol 23mg 78mg 18%
Monounsaturated fat 2.023g 9.171g 18%
Vitamin B6 0.278mg 0.5mg 17%
Vitamin B5 0.87mg 17%
Copper 0.23mg 0.085mg 16%
Choline 89mg 16%
Vitamin B2 0.101mg 0.301mg 15%
Protein 18.28g 24.85g 13%
Vitamin E 1.35mg 9%
Calories 117kcal 271kcal 8%
Vitamin B1 0.023mg 0.074mg 4%
Vitamin B3 4.72mg 5.149mg 3%
Potassium 175mg 279mg 3%
Vitamin A 26µg 7µg 2%
Selenium 32.4µg 31.8µg 1%
Manganese 0.017mg 1%
Vitamin K 0.1µg 1.6µg 1%
Folate 2µg 6µg 1%
Magnesium 18mg 23mg 1%
Polyunsaturated fat 0.995g 0.896g 1%
Calcium 11mg 12mg 0%
Phosphorus 164mg 163mg 0%
Tryptophan 0.205mg 0.278mg 0%
Threonine 0.801mg 1.171mg 0%
Isoleucine 0.842mg 1.157mg 0%
Leucine 1.486mg 2.142mg 0%
Lysine 1.679mg 2.38mg 0%
Methionine 0.541mg 0.672mg 0%
Phenylalanine 0.714mg 0.997mg 0%
Valine 0.942mg 1.242mg 0%
Histidine 0.538mg 0.931mg 0%
Omega-3 - EPA 0.183g 0.001g N/A
Omega-3 - DHA 0.267g 0.001g N/A
Omega-3 - DPA 0.073g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon 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
45%
Steak
Minerals Daily Need Coverage Score
49%
Smoked salmon
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 614mg)
Which food is cheaper?
Steak
Steak is cheaper (difference - $11.6)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 7.514g)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.