Steak vs. Chinook salmon — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
| Contains more FatsFats | +42.2% |
| Contains more OtherOther | +-111.5% |
| Contains more WaterWater | +18% |
~equal in
Protein
~25.72g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
Saturated fat:
Sat. Fat
3.214 g
Monounsaturated fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
| Contains more Mono. FatMonounsaturated fat | +59.7% |
| Contains less Sat. FatSaturated fat | -61.9% |
| Contains more Poly. FatPolyunsaturated fat | +197.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
People also compare
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
45%
65%
Minerals Daily Need Coverage Score
59%
63%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Steak contains less Sodium (difference - 2mg)
Which food is cheaper?
Steak is cheaper (difference - $12.6)
Which food is lower in Sugar?
Chinook salmon is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Chinook salmon is lower in Saturated fat (difference - 5.229g)
Which food is richer in minerals?
Chinook salmon is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.