Steak vs. Chinook salmon — In-Depth Nutrition Comparison

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What are the differences between steak and chinook salmon?

Steak is higher in zinc, iron, and vitamin B2, yet chinook salmon is higher in vitamin B3, phosphorus, vitamin B12, selenium, magnesium, and vitamin A.
Steak's daily need coverage for zinc is 53% more.
Steak has 3 times more iron than chinook salmon. While steak has 2.4mg of iron, chinook salmon has only 0.91mg.
The amount of saturated fat in chinook salmon is lower.

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

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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.

Steak

Chinook salmon

Contains more IronIron	+163.7%
Contains more CopperCopper	+60.4%
Contains more ZincZinc	+1032.1%

Contains more MagnesiumMagnesium	+430.4%
Contains more CalciumCalcium	+133.3%
Contains more PotassiumPotassium	+81%
Contains more PhosphorusPhosphorus	+127.6%
Contains more SeleniumSelenium	+47.2%

~equal in Sodium ~60mg

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.

Steak

Chinook salmon

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+68.2%
Contains more Vitamin B2Vitamin B2	+95.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+2028.6%
Contains more Vitamin B3Vitamin B3	+95.1%
Contains more Vitamin B12Vitamin B12	+30.5%
Contains more FolateFolate	+483.3%

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.462mg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	6.34mg	0.56mg	53%
Vitamin B3	5.149mg	10.045mg	31%
Phosphorus	163mg	371mg	30%
Vitamin B12	2.2µg	2.87µg	28%
Selenium	31.8µg	46.8µg	27%
Magnesium	23mg	122mg	24%
Saturated fat	8.443g	3.214g	24%
Iron	2.4mg	0.91mg	19%
Vitamin B5		0.865mg	17%
Vitamin A	7µg	149µg	16%
Polyunsaturated fat	0.896g	2.662g	12%
Vitamin B2	0.301mg	0.154mg	11%
Monounsaturated fat	9.171g	5.742g	9%
Fats	19.02g	13.38g	9%
Potassium	279mg	505mg	7%
Folate	6µg	35µg	7%
Vitamin C	0mg	4.1mg	5%
Copper	0.085mg	0.053mg	4%
Vitamin B6	0.5mg	0.462mg	3%
Vitamin B1	0.074mg	0.044mg	3%
Calories	271kcal	231kcal	2%
Protein	24.85g	25.72g	2%
Calcium	12mg	28mg	2%
Cholesterol	78mg	85mg	2%
Manganese		0.019mg	1%
Vitamin D	0.1µg		1%
Vitamin K	1.6µg		1%
Vitamin D	6IU		1%
Sodium	58mg	60mg	0%
Tryptophan	0.278mg	0.288mg	0%
Threonine	1.171mg	1.127mg	0%
Isoleucine	1.157mg	1.185mg	0%
Leucine	2.142mg	2.09mg	0%
Lysine	2.38mg	2.362mg	0%
Methionine	0.672mg	0.761mg	0%
Phenylalanine	0.997mg	1.004mg	0%
Valine	1.242mg	1.325mg	0%
Histidine	0.931mg	0.757mg	0%
Omega-3 - EPA	0.001g	1.01g	N/A
Omega-3 - DHA	0.001g	0.727g	N/A
Omega-3 - DPA	0.013g	0.296g	N/A