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.
| Salmon | Skirt steak |
| Nutrient | salmon | skirt steak |
| Protein | 25g | 26g |
| Carbohydrate | 0g | 0g |
| Fiber | 0g | 0g |
| Fat | 10g | 10g |
| Monounsat. Fat | 5g | 10g |
| Polyunsat. Fat | 2g | 0g |
| Saturated Fat | 2g | 4g |
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 | salmon | skirt steak |
| Choline | 27% | 23% |
| Vitamin A | 11% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 6% | 1% |
| Vitamin K | 1% | 0% |
Salmon have significantly more Vitamins A than skirt steak. 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. Skirt steak are a good source of Niacin, Vitamin B6. Skirt steak are a great source of Zinc, Phosphorus, Iron. Skirt steak 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 | salmon | skirt steak |
| Vitamin B1 | 24% | 9% |
| Vitamin B2 | 16% | 17% |
| Vitamin B3 | 57% | 31% |
| Vitamin B5 | 15% | 0% |
| Vitamin B6 | 21% | 29% |
| Vitamin B12 | 298% | 185% |
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 | salmon | skirt steak |
| Sodium | 4% | 5% |
| Potasium | 13% | 8% |
| Calcium | 1% | 2% |
| Magnesium | 8% | 7% |
| Phosphorus | 44% | 40% |
| Iron | 9% | 46% |
| Manganese | 1% | 0% |
| Selenium | 89% | 43% |
| Copper | 6% | 9% |
| Zinc | 7% | 77% |
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:
