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  6. Steak vs. Smoked salmon

Steak vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between steak and smoked salmon

  • Steak is richer in zinc, iron, vitamin B6, and vitamin B2, yet smoked salmon is richer in vitamin D, vitamin B12, and copper.
  • Daily need coverage for vitamin D for smoked salmon is 113% higher.
  • Steak contains 20 times more zinc than smoked salmon. Steak contains 6.34mg of zinc, while smoked salmon contains 0.31mg.
  • Smoked 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, chinook, smoked.

Infographic

Steak vs Smoked 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
Steak
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +27.8%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +182.4%
Contains more ZincZinc +1945.2%
Contains less SodiumSodium -91.4%
Contains more CopperCopper +170.6%
~equal in Calcium ~11mg
~equal in Phosphorus ~164mg
~equal in Selenium ~32.4µg

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
Steak
5
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%
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +221.7%
Contains more Vitamin B2Vitamin B2 +198%
Contains more Vitamin B6Vitamin B6 +79.9%
Contains more Vitamin KVitamin K +1500%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin DVitamin D +17000%
Contains more Vitamin B12Vitamin B12 +48.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.72mg

All nutrients comparison - raw data values

Nutrient Steak Smoked salmon DV% diff.
Vitamin D 6IU 685IU 85%
Vitamin D 0.1µg 17.1µg 85%
Zinc 6.34mg 0.31mg 55%
Vitamin B12 2.2µg 3.26µg 44%
Saturated fat 8.443g 0.929g 34%
Sodium 58mg 672mg 27%
Fats 19.02g 4.32g 23%
Iron 2.4mg 0.85mg 19%
Cholesterol 78mg 23mg 18%
Monounsaturated fat 9.171g 2.023g 18%
Vitamin B6 0.5mg 0.278mg 17%
Vitamin B5 0.87mg 17%
Copper 0.085mg 0.23mg 16%
Choline 89mg 16%
Vitamin B2 0.301mg 0.101mg 15%
Protein 24.85g 18.28g 13%
Vitamin E 1.35mg 9%
Calories 271kcal 117kcal 8%
Vitamin B1 0.074mg 0.023mg 4%
Vitamin B3 5.149mg 4.72mg 3%
Potassium 279mg 175mg 3%
Vitamin A 7µg 26µg 2%
Selenium 31.8µg 32.4µg 1%
Manganese 0.017mg 1%
Vitamin K 1.6µg 0.1µg 1%
Folate 6µg 2µg 1%
Magnesium 23mg 18mg 1%
Polyunsaturated fat 0.896g 0.995g 1%
Calcium 12mg 11mg 0%
Phosphorus 163mg 164mg 0%
Tryptophan 0.278mg 0.205mg 0%
Threonine 1.171mg 0.801mg 0%
Isoleucine 1.157mg 0.842mg 0%
Leucine 2.142mg 1.486mg 0%
Lysine 2.38mg 1.679mg 0%
Methionine 0.672mg 0.541mg 0%
Phenylalanine 0.997mg 0.714mg 0%
Valine 1.242mg 0.942mg 0%
Histidine 0.931mg 0.538mg 0%
Omega-3 - EPA 0.001g 0.183g N/A
Omega-3 - DHA 0.001g 0.267g N/A
Omega-3 - DPA 0.013g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +35.9%
Contains more FatsFats +340.3%
Contains more WaterWater +29.5%
Contains more OtherOther +900%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +353.3%
Contains less Sat. FatSaturated fat -89%
Contains more Poly. FatPolyunsaturated fat +11%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.