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

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Summary of differences between sockeye salmon and rib eye steak

  • Sockeye salmon has more vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, vitamin B5, and choline; however, rib eye steak is higher in zinc and iron.
  • Sockeye salmon covers your daily need for vitamin D, 111% more than rib eye steak.
  • Sockeye salmon has 2 times more vitamin B5 than rib eye steak. While sockeye salmon has 1.274mg of vitamin B5, rib eye steak has only 0.536mg.
  • Sockeye salmon has less saturated fat.

These are the specific foods used in this comparison Fish, salmon, sockeye, cooked, dry heat and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 MagnesiumMagnesium +63.6%
Contains more PotassiumPotassium +67.7%
Contains more PhosphorusPhosphorus +100.7%
Contains more SeleniumSelenium +19.5%
Contains more IronIron +330.8%
Contains more ZincZinc +974.5%
Contains less SodiumSodium -41.3%
Contains more ManganeseManganese +515.4%
~equal in Calcium ~11mg
~equal in Copper ~0.08mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 +625%
Contains more Vitamin EVitamin E +890%
Contains more Vitamin DVitamin D +8250%
Contains more Vitamin B1Vitamin B1 +121.1%
Contains more Vitamin B3Vitamin B3 +106.3%
Contains more Vitamin B5Vitamin B5 +137.7%
Contains more Vitamin B6Vitamin B6 +73.4%
Contains more Vitamin B12Vitamin B12 +112.9%
Contains more FolateFolate +16.7%
Contains more CholineCholine +130.7%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Rib eye steak DV% diff.
Vitamin B12 4.47µg 2.1µg 99%
Vitamin D 16.7µg 0.2µg 83%
Vitamin D 670IU 7IU 83%
Zinc 0.55mg 5.91mg 49%
Saturated fat 0.969g 9.684g 40%
Vitamin B3 10.123mg 4.908mg 33%
Vitamin B6 0.827mg 0.477mg 27%
Fats 5.57g 21.81g 25%
Monounsaturated fat 1.864g 10.519g 22%
Iron 0.52mg 2.24mg 22%
Phosphorus 305mg 152mg 22%
Vitamin B5 1.274mg 0.536mg 15%
Choline 112.6mg 48.8mg 12%
Selenium 35.5µg 29.7µg 11%
Vitamin B1 0.157mg 0.071mg 7%
Calories 156kcal 291kcal 7%
Vitamin E 0.99mg 0.1mg 6%
Vitamin A 58µg 8µg 6%
Protein 26.48g 23.69g 6%
Cholesterol 61mg 80mg 6%
Potassium 436mg 260mg 5%
Manganese 0.013mg 0.08mg 3%
Vitamin B2 0.246mg 0.287mg 3%
Magnesium 36mg 22mg 3%
Sodium 92mg 54mg 2%
Polyunsaturated fat 1.327g 1.027g 2%
Vitamin K 0.1µg 1.6µg 1%
Calcium 11mg 11mg 0%
Copper 0.076mg 0.08mg 0%
Folate 7µg 6µg 0%
Trans fat 0.023g 1.478g N/A
Tryptophan 0.335mg 0.265mg 0%
Threonine 1.247mg 1.116mg 0%
Isoleucine 1.274mg 1.103mg 0%
Leucine 2.185mg 2.041mg 0%
Lysine 2.574mg 2.269mg 0%
Methionine 0.858mg 0.641mg 0%
Phenylalanine 1.086mg 0.95mg 0%
Valine 1.461mg 1.184mg 0%
Histidine 0.711mg 0.888mg 0%
Omega-3 - EPA 0.299g 0.001g N/A
Omega-3 - DHA 0.56g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.093g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.019g 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 ProteinProtein +11.8%
Contains more WaterWater +23.6%
Contains more OtherOther +6100%
Contains more FatsFats +291.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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%
Contains more Poly. FatPolyunsaturated fat +29.2%
Contains more Mono. FatMonounsaturated fat +464.3%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.