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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
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.
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Smoked salmon
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Smoked salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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%
Steak
76%
Smoked salmon
Minerals Daily Need Coverage Score
59%
Steak
49%
Smoked salmon

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 614mg)
Which food is cheaper?
Steak
Steak is cheaper (difference - $11.6)
Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 7.514g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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.

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.