Informational side-by-side cooked comparison of beef and fish for calories, protein, fat, iron, zinc, vitamin B12 per 100g serving.
| Nutrient (cooked) | Sirloin | Salmon | Diff |
|---|---|---|---|
| Calories | 187 kcal | 206 kcal | -19 kcal |
| Protein | 29.5g | 22.1g | +7.4g |
| Total Fat | 6.7g | 12.4g | -5.7g |
| Saturated Fat | 2.6g | 2.4g | +0.2g |
| Cholesterol | 81mg | 63mg | +18mg |
| Iron | 2mg | 0.3mg | +1.7mg |
| Zinc | 5.6mg | 0.4mg | +5.2mg |
| Vitamin B12 | 1.6µg | 2.8µg | -1.2µg |
USDA SR Legacy cooked broiled reference
USDA FDC 175168 — Atlantic salmon, cooked dry heat
Data and methodology
Raw and cooked values are kept separate to prevent mixing preparation states.
Raw beef uses the same shared dataset as the rest of the site.
Fish nutrition values come from USDA FoodData Central for raw and baked/cooked preparations.
Last reviewed: 2026-06-30. Values from USDA FoodData Central.
Frequently asked
Fish and beef show different nutrient concentrations per 100 g. Salmon and other fatty fish contain more long-chain omega-3 fats, while beef typically shows higher iron and zinc. Exact values depend on the species, cut, and preparation reference.
Lean fish such as tuna and tilapia can show comparable or slightly higher protein per 100 g than some beef cuts, often with fewer calories. Fattier fish such as salmon and lean beef cuts can show similar protein totals depending on the reference used.
Beef generally contains more iron per 100 g than most fish references in USDA FoodData Central. Beef iron is predominantly heme iron; fish iron is non-heme iron.
Both provide complete protein with all essential amino acids. Beef references on this site often show higher iron and zinc per 100 g, while salmon references show higher omega-3 (EPA + DHA). For a dedicated salmon comparison, see the Beef vs Salmon tool.
Scale both proteins to the same gram or ounce serving before comparing nutrition.
Toggle between raw and cooked references so you never accidentally mix preparation states.
All nutrition values are maintained from USDA FoodData Central source records.
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