Steak vs. Sockeye salmon — In-Depth Nutrition Comparison
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Summary of differences between steak and sockeye salmon
- Steak has more zinc and iron; however, sockeye salmon is higher in vitamin D, vitamin B1,2, vitamin B3, vitamin B6, phosphorus, vitamin B1, and selenium.
- Sockeye salmon covers your daily need for vitamin D, 111% more than steak.
- Steak has 12 times more zinc than sockeye salmon. While steak has 6.34mg of zinc, sockeye salmon has only 0.55mg.
- Sockeye salmon has less saturated fat.
These are the specific foods used in this comparison Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, salmon, sockeye, 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 | +361.5% |
| Contains more CopperCopper | +11.8% |
| Contains more ZincZinc | +1052.7% |
| Contains less SodiumSodium | -37% |
| Contains more MagnesiumMagnesium | +56.5% |
| Contains more PotassiumPotassium | +56.3% |
| Contains more PhosphorusPhosphorus | +87.1% |
| Contains more SeleniumSelenium | +11.6% |
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 | +22.4% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more Vitamin AVitamin A | +728.6% |
| Contains more Vitamin DVitamin D | +16600% |
| Contains more Vitamin B1Vitamin B1 | +112.2% |
| Contains more Vitamin B3Vitamin B3 | +96.6% |
| Contains more Vitamin B6Vitamin B6 | +65.4% |
| Contains more Vitamin B12Vitamin B12 | +103.2% |
| Contains more FolateFolate | +16.7% |
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:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more FatsFats | +241.5% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +14.8% |
~equal in
Protein
~26.48g
~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
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains more Mono. FatMonounsaturated fat | +392% |
| Contains less Sat. FatSaturated fat | -88.5% |
| Contains more Poly. FatPolyunsaturated fat | +48.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.2µg | 4.47µg | 95% |
| Vitamin D | 6IU | 670IU | 83% |
| Vitamin D | 0.1µg | 16.7µg | 83% |
| Zinc | 6.34mg | 0.55mg | 53% |
| Saturated fat | 8.443g | 0.969g | 34% |
| Vitamin B3 | 5.149mg | 10.123mg | 31% |
| Vitamin B6 | 0.5mg | 0.827mg | 25% |
| Vitamin B5 | 1.274mg | 25% | |
| Iron | 2.4mg | 0.52mg | 24% |
| Fats | 19.02g | 5.57g | 21% |
| Choline | 112.6mg | 20% | |
| Phosphorus | 163mg | 305mg | 20% |
| Monounsaturated fat | 9.171g | 1.864g | 18% |
| Selenium | 31.8µg | 35.5µg | 7% |
| Vitamin B1 | 0.074mg | 0.157mg | 7% |
| Vitamin E | 0.99mg | 7% | |
| Calories | 271kcal | 156kcal | 6% |
| Vitamin A | 7µg | 58µg | 6% |
| Cholesterol | 78mg | 61mg | 6% |
| Potassium | 279mg | 436mg | 5% |
| Vitamin B2 | 0.301mg | 0.246mg | 4% |
| Polyunsaturated fat | 0.896g | 1.327g | 3% |
| Magnesium | 23mg | 36mg | 3% |
| Protein | 24.85g | 26.48g | 3% |
| Manganese | 0.013mg | 1% | |
| Vitamin K | 1.6µg | 0.1µg | 1% |
| Copper | 0.085mg | 0.076mg | 1% |
| Sodium | 58mg | 92mg | 1% |
| Calcium | 12mg | 11mg | 0% |
| Folate | 6µg | 7µg | 0% |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.278mg | 0.335mg | 0% |
| Threonine | 1.171mg | 1.247mg | 0% |
| Isoleucine | 1.157mg | 1.274mg | 0% |
| Leucine | 2.142mg | 2.185mg | 0% |
| Lysine | 2.38mg | 2.574mg | 0% |
| Methionine | 0.672mg | 0.858mg | 0% |
| Phenylalanine | 0.997mg | 1.086mg | 0% |
| Valine | 1.242mg | 1.461mg | 0% |
| Histidine | 0.931mg | 0.711mg | 0% |
| Omega-3 - EPA | 0.001g | 0.299g | N/A |
| Omega-3 - DHA | 0.001g | 0.56g | N/A |
| Omega-3 - DPA | 0.013g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
113%
Minerals Daily Need Coverage Score
59%
47%
Comparison summary
Which food contains less Sodium?
Steak contains less Sodium (difference - 34mg)
Which food is cheaper?
Steak is cheaper (difference - $10.6)
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 7.474g)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
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.