Raw Beef vs. Salmon
Nutrition comparison of Raw Beef and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and salmon:
- Both raw beef and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than raw beef.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon has signficantly less trans fat than raw beef.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and salmon are high in calories. Raw beef has 161% more calories than salmon - raw beef has 332 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, raw beef is much lighter in protein, much heavier in fat and similar to salmon for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Salmon | |
|---|---|---|
| Protein | 18% | 67% |
| Carbohydrates | ~ | ~ |
| Fat | 82% | 33% |
| Alcohol | ~ | ~ |
Protein
protein
Both raw beef and salmon are high in protein. Salmon has 43% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and salmon has 93% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Salmon has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Salmon has 41% less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Salmon has 775% more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 144 times more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Raw beef and salmon contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Raw beef and salmon contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both raw beef and salmon contain significant amounts of thiamin, riboflavin and folate.
| Raw Beef | Salmon | |
|---|---|---|
| Thiamin | 0.044 MG | 0.08 MG |
| Riboflavin | 0.151 MG | 0.105 MG |
| Niacin | 3.382 MG | 7.995 MG |
| Pantothenic acid | 0.395 MG | 1.03 MG |
| Vitamin B6 | 0.278 MG | 0.611 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 2.07 UG | 4.15 UG |
Minerals
calcium
Raw beef has 243% more calcium than salmon - raw beef has 24mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Raw beef has 332% more iron than salmon - raw beef has 1.6mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both raw beef and salmon are high in potassium. Salmon has 68% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than raw beef per 100 grams. Both raw beef and salmon contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.084 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than salmon per 100 grams.
| Raw Beef | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 0.577 G | 0.081 G |
| Total | 0.577 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Raw Beef g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or salmon contain more calories in 100 grams?Both raw beef and salmon are high in calories. Raw beef has 160% more calories than salmon - raw beef has 332 calories in 100g and salmon has 127 calories.
Is raw beef or salmon better for protein?
Both raw beef and salmon are high in protein. Salmon has 40% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and salmon has 20.5g of protein.
Does raw beef or salmon contain more potassium?
Both raw beef and salmon are high in potassium. Salmon has 70% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and salmon has 366mg of potassium.