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Beef vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between Beef and Mackerel

  • Beef is higher in Zinc, and Iron, yet Mackerel is higher in Vitamin B12, Selenium, Vitamin B2, Magnesium, Phosphorus, Vitamin B1, and Vitamin B3.
  • Mackerel covers your daily Vitamin B12 needs 682% more than Beef.
  • Beef contains 7 times more Zinc than Mackerel. While Beef contains 6.31mg of Zinc, Mackerel contains only 0.94mg.
  • The amount of Saturated Fat in Mackerel is lower.

Food varieties used in this article are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Beef vs Mackerel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
4
:
Contains more Calcium +20%
Contains more Iron +65.6%
Contains less Sodium -13.3%
Contains more Zinc +571.3%
Contains more Magnesium +361.9%
Contains more Phosphorus +40.4%
Contains more Potassium +26.1%
Contains more Copper +10.6%
Contains more Manganese +66.7%
Contains more Selenium +140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +20%
Contains more Iron +65.6%
Contains less Sodium -13.3%
Contains more Zinc +571.3%
Contains more Magnesium +361.9%
Contains more Phosphorus +40.4%
Contains more Potassium +26.1%
Contains more Copper +10.6%
Contains more Manganese +66.7%
Contains more Selenium +140%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
4
:
Contains more Folate +350%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +245.7%
Contains more Vitamin B2 +134.1%
Contains more Vitamin B3 +27.4%
Contains more Vitamin B5 +50.5%
Contains more Vitamin B6 +20.4%
Contains more Vitamin B12 +619.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +350%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +245.7%
Contains more Vitamin B2 +134.1%
Contains more Vitamin B3 +27.4%
Contains more Vitamin B5 +50.5%
Contains more Vitamin B6 +20.4%
Contains more Vitamin B12 +619.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
2
:
Contains more Fats +15.6%
Contains more Other +645.6%
Equal in Protein - 23.85
Equal in Water - 53.27
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Fats +15.6%
Contains more Other +645.6%
Equal in Protein - 23.85
Equal in Water - 53.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
0
:
Contains less Saturated Fat -29.2%
Contains more Polyunsaturated fat +788.4%
Equal in Monounsaturated Fat - 7.006
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -29.2%
Contains more Polyunsaturated fat +788.4%
Equal in Monounsaturated Fat - 7.006

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Mackerel
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Beef Mackerel Opinion
Protein 25.93g 23.85g Beef
Fats 15.41g 17.81g Mackerel
Calories 250kcal 262kcal Mackerel
Calcium 18mg 15mg Beef
Iron 2.6mg 1.57mg Beef
Magnesium 21mg 97mg Mackerel
Phosphorus 198mg 278mg Mackerel
Potassium 318mg 401mg Mackerel
Sodium 72mg 83mg Beef
Zinc 6.31mg 0.94mg Beef
Copper 0.085mg 0.094mg Mackerel
Manganese 0.012mg 0.02mg Mackerel
Selenium 21.5µg 51.6µg Mackerel
Vitamin A 9IU 180IU Mackerel
Vitamin A RAE 3µg 54µg Mackerel
Vitamin E 0.12mg Beef
Vitamin D 2IU Beef
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.046mg 0.159mg Mackerel
Vitamin B2 0.176mg 0.412mg Mackerel
Vitamin B3 5.378mg 6.85mg Mackerel
Vitamin B5 0.658mg 0.99mg Mackerel
Vitamin B6 0.382mg 0.46mg Mackerel
Folate 9µg 2µg Beef
Vitamin B12 2.64µg 19µg Mackerel
Vitamin K 1.2µg Beef
Tryptophan 0.094mg 0.267mg Mackerel
Threonine 0.72mg 1.045mg Mackerel
Isoleucine 0.822mg 1.099mg Mackerel
Leucine 1.45mg 1.938mg Mackerel
Lysine 1.54mg 2.19mg Mackerel
Methionine 0.478mg 0.706mg Mackerel
Phenylalanine 0.725mg 0.931mg Mackerel
Valine 0.914mg 1.228mg Mackerel
Histidine 0.604mg 0.702mg Mackerel
Cholesterol 88mg 75mg Mackerel
Trans Fat 0.572g Mackerel
Saturated Fat 5.895g 4.176g Mackerel
Omega-3 - DHA 0.001g 0.699g Mackerel
Omega-3 - EPA 0.003g 0.504g Mackerel
Omega-3 - DPA 0.016g 0.106g Mackerel
Monounsaturated Fat 6.668g 7.006g Mackerel
Polyunsaturated fat 0.484g 4.3g Mackerel
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Beef
235%
Mackerel
Minerals Daily Need Coverage Score
56%
Beef
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 1.719g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 11mg)
Which food is cheaper?
Beef
Beef is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.