First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Beef | Salmon |
| Nutrient | beef | salmon |
| Protein | 31g | 25g |
| Carbohydrate | 0g | 0g |
| Fiber | 0g | 0g |
| Fat | 7g | 10g |
| Monounsat. Fat | 3g | 10g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 3g | 2g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | beef | salmon |
| Choline | 24% | 27% |
| Vitamin A | 0% | 11% |
| Vitamin C | 0% | 0% |
| Vitamin E | 3% | 6% |
| Vitamin K | 1% | 1% |
Salmon have significantly more Vitamins A than beef. Beef are a good source of Riboflavin. Beef are a great source of Niacin, Vitamin B6, Zinc, Phosphorus, Iron. Beef are an excellent source of Vitamin B12. Salmon are a good source of Thiamin, Vitamin B6. Salmon are a great source of Niacin, Phosphorus. Salmon are an excellent source of Vitamin B12.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | beef | salmon |
| Vitamin B1 | 6% | 24% |
| Vitamin B2 | 21% | 16% |
| Vitamin B3 | 67% | 57% |
| Vitamin B5 | 19% | 15% |
| Vitamin B6 | 52% | 21% |
| Vitamin B12 | 164% | 298% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | beef | salmon |
| Sodium | 6% | 4% |
| Potasium | 14% | 13% |
| Calcium | 3% | 1% |
| Magnesium | 9% | 8% |
| Phosphorus | 50% | 44% |
| Iron | 58% | 9% |
| Manganese | 1% | 1% |
| Selenium | 56% | 89% |
| Copper | 11% | 6% |
| Zinc | 79% | 7% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
