95% Lean Ground Beef (Raw)vsSalmon (Raw)
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Salmon (Raw) has 142 calories and 20g protein per 100g 95% Lean Ground Beef (Raw) has more protein, 95% Lean Ground Beef (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Salmon (Raw)
95% Lean Ground Beef (Raw) packs 21.4g of protein per 100g (62% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
95% Lean Ground Beef (Raw) has 2.4mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Salmon (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Fish Salmon Atlantic Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 142kcal7% | <0.1kcal |
| Protein | 21g43% | 20g40% | +1.6g |
| Total Fat | 5.0g6% | 6.3g8% | <0.1g |
| Saturated Fat | 2.2g11% | 0.98g5% | +1.2g |
| Trans Fat | 0.22g | — | — |
| Cholesterol | 62mg21% | 55mg18% | +7.0mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0.10mcg1% | — | — |
| Vitamin E | 0.17mg1% | — | — |
| Vitamin K | 0.30mcg0% | — | — |
| Vitamin B6 | 0.39mg23% | 0.82mg48% | <0.1mg |
| Vitamin B12 | 2.2mcg93% | 3.2mcg133% | <0.1mcg |
| Folate | 5.0mcg1% | 25mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.23mg19% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.38mg29% | <0.1mg |
| Niacin (B3) | 5.5mg34% | 7.9mg49% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 44mg2% | +22mg |
| Calcium | 9.0mg1% | 12mg1% | <0.1mg |
| Iron | 2.4mg13% | 0.80mg4% | +1.6mg |
| Potassium | 346mg7% | 490mg10% | <0.1mg |
| Phosphorus | 198mg16% | 200mg16% | <0.1mg |
| Magnesium | 22mg5% | 29mg7% | <0.1mg |
| Zinc | 5.1mg46% | 0.64mg6% | +4.5mg |
| Copper | <0.1mg9% | 0.25mg28% | <0.1mg |
| Manganese | <0.1mg0% | <0.1mg1% | <0.1mg |
| Selenium | 17mcg32% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: 95% Lean Ground Beef (Raw) and Salmon (Raw) have nearly identical calorie content at 137 and 142 kcal per 100g respectively.
Protein: 95% Lean Ground Beef (Raw) provides more protein with 21.4g versus 19.8g per 100g. In terms of protein-to-calorie efficiency, 95% Lean Ground Beef (Raw) offers better value for building and maintaining muscle.
Fat: Salmon (Raw) has more fat (6.34g vs 5g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Salmon (Raw) has less saturated fat (0.981g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.041mg), Folate (Salmon (Raw): 25mcg vs 5mcg), Vitamin A (Salmon (Raw): 12mcg vs 4mcg).
Key Minerals: Notable mineral differences include Zinc (95% Lean Ground Beef (Raw): 5.09mg vs 0.64mg), Copper (Salmon (Raw): 0.25mg vs 0.078mg), Iron (95% Lean Ground Beef (Raw): 2.38mg vs 0.8mg).
Diet Suitability: Both fit a low-carb or keto diet. 95% Lean Ground Beef (Raw) fits a high-protein diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Salmon (Raw)?
- 95% Lean Ground Beef (Raw) has more protein with 21.4g per 100g compared to 19.8g for Salmon (Raw).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Salmon (Raw)?
- 95% Lean Ground Beef (Raw) is lower in calories with 137 kcal per 100g versus 142 kcal.
- Is 95% Lean Ground Beef (Raw) or Salmon (Raw) healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Salmon (Raw) has 142 calories and 19.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Salmon (Raw)?
- 95% Lean Ground Beef (Raw) is leaner with 5g of fat per 100g compared to 6.34g.