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Steak vs. Salmon — In-Depth Nutrition Comparison

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The main differences between steak and salmon

  • Steak is richer in zinc, iron, and vitamin B2, yet salmon is richer in vitamin D, vitamin B12, vitamin B1, vitamin B3, selenium, and phosphorus.
  • Daily need coverage for vitamin D for salmon is 87% higher.
  • Steak contains 15 times more zinc than salmon. Steak contains 6.34mg of zinc, while salmon contains 0.43mg.
  • Salmon contains less saturated fat.

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

Infographic

Steak vs Salmon 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.
Steak
3
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%
Salmon
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more IronIron +605.9%
Contains more CopperCopper +73.5%
Contains more ZincZinc +1374.4%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +37.6%
Contains more PhosphorusPhosphorus +54.6%
Contains more SeleniumSelenium +30.2%
~equal in Sodium ~61mg

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
2
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%
Salmon
11
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin B2Vitamin B2 +123%
Contains more Vitamin KVitamin K +1500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +885.7%
Contains more Vitamin DVitamin D +13000%
Contains more Vitamin B1Vitamin B1 +359.5%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more Vitamin B12Vitamin B12 +27.3%
Contains more FolateFolate +466.7%

All nutrients comparison - raw data values

Nutrient Steak Salmon DV% diff.
Vitamin D 0.1µg 13.1µg 65%
Vitamin D 6IU 526IU 65%
Zinc 6.34mg 0.43mg 54%
Vitamin B5 1.475mg 30%
Saturated fat 8.443g 2.397g 27%
Iron 2.4mg 0.34mg 26%
Vitamin B12 2.2µg 2.8µg 25%
Polyunsaturated fat 0.896g 4.553g 24%
Vitamin B1 0.074mg 0.34mg 22%
Vitamin B3 5.149mg 8.045mg 18%
Selenium 31.8µg 41.4µg 17%
Choline 90.5mg 16%
Vitamin B2 0.301mg 0.135mg 13%
Phosphorus 163mg 252mg 13%
Monounsaturated fat 9.171g 4.181g 12%
Vitamin B6 0.5mg 0.647mg 11%
Fats 19.02g 12.35g 10%
Vitamin E 1.14mg 8%
Vitamin A 7µg 69µg 7%
Folate 6µg 34µg 7%
Protein 24.85g 22.1g 6%
Cholesterol 78mg 63mg 5%
Copper 0.085mg 0.049mg 4%
Vitamin C 0mg 3.7mg 4%
Calories 271kcal 206kcal 3%
Potassium 279mg 384mg 3%
Magnesium 23mg 30mg 2%
Vitamin K 1.6µg 0.1µg 1%
Manganese 0.016mg 1%
Calcium 12mg 15mg 0%
Sodium 58mg 61mg 0%
Tryptophan 0.278mg 0.248mg 0%
Threonine 1.171mg 0.969mg 0%
Isoleucine 1.157mg 1.018mg 0%
Leucine 2.142mg 1.796mg 0%
Lysine 2.38mg 2.03mg 0%
Methionine 0.672mg 0.654mg 0%
Phenylalanine 0.997mg 0.863mg 0%
Valine 1.242mg 1.139mg 0%
Histidine 0.931mg 0.651mg 0%
Omega-3 - EPA 0.001g 0.69g N/A
Omega-3 - DHA 0.001g 1.457g N/A
Omega-3 - DPA 0.013g 0.17g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more ProteinProtein +12.4%
Contains more FatsFats +54%
Contains more WaterWater +16.5%
Contains more OtherOther +48.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains more Mono. FatMonounsaturated fat +119.3%
Contains less Sat. FatSaturated fat -71.6%
Contains more Poly. FatPolyunsaturated fat +408.1%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.