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.
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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.
| 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% |
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 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 |  |
 |
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
| 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
| Contains more Mono. FatMonounsaturated fat | +119.3% |
| Contains less Sat. FatSaturated fat | -71.6% |
| Contains more Poly. FatPolyunsaturated fat | +408.1% |
