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Beef Liver raw vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and mackerel

  • Mackerel has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, folate, vitamin B6, iron, and vitamin B3.
  • Beef Liver raw's daily need coverage for vitamin B12 is 1679% more.
  • Beef Liver raw has 145 times more folate than mackerel. Beef Liver raw has 290µg of folate, while mackerel has 2µg.
  • Mackerel is lower in cholesterol.

The food varieties used in the comparison are Beef, variety meats and by-products, liver, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Beef Liver raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more IronIron +212.1%
Contains more CopperCopper +10277.7%
Contains more ZincZinc +325.5%
Contains more PhosphorusPhosphorus +39.2%
Contains less SodiumSodium -16.9%
Contains more ManganeseManganese +1450%
Contains more MagnesiumMagnesium +438.9%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +28.1%
Contains more SeleniumSelenium +30%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin AVitamin A +9100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more Vitamin B2Vitamin B2 +568.7%
Contains more Vitamin B3Vitamin B3 +92.3%
Contains more Vitamin B5Vitamin B5 +624.5%
Contains more Vitamin B6Vitamin B6 +135.4%
Contains more Vitamin B12Vitamin B12 +212.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14400%
Contains more CholineCholine +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 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 CarbsCarbs +∞%
Contains more WaterWater +32.9%
Contains more ProteinProtein +17.1%
Contains more FatsFats +390.6%
Contains more OtherOther +287%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Mono. FatMonounsaturated fat +1362.6%
Contains more Poly. FatPolyunsaturated fat +824.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef Liver raw Mackerel DV% diff.
Vitamin B12 59.3µg 19µg 1679%
Copper 9.755mg 0.094mg 1073%
Vitamin A 4968µg 54µg 546%
Vitamin B2 2.755mg 0.412mg 180%
Vitamin B5 7.173mg 0.99mg 124%
Folate 290µg 2µg 72%
Cholesterol 275mg 75mg 67%
Choline 333.3mg 61%
Vitamin B6 1.083mg 0.46mg 48%
Iron 4.9mg 1.57mg 42%
Vitamin B3 13.175mg 6.85mg 40%
Zinc 4mg 0.94mg 28%
Polyunsaturated fat 0.465g 4.3g 26%
Fats 3.63g 17.81g 22%
Selenium 39.7µg 51.6µg 22%
Magnesium 18mg 97mg 19%
Monounsaturated fat 0.479g 7.006g 16%
Phosphorus 387mg 278mg 16%
Saturated fat 1.233g 4.176g 13%
Manganese 0.31mg 0.02mg 13%
Protein 20.36g 23.85g 7%
Calories 135kcal 262kcal 6%
Vitamin D 49IU 6%
Vitamin D 1.2µg 6%
Vitamin B1 0.189mg 0.159mg 3%
Vitamin E 0.38mg 3%
Potassium 313mg 401mg 3%
Vitamin K 3.1µg 3%
Sodium 69mg 83mg 1%
Calcium 5mg 15mg 1%
Carbs 3.89g 0g 1%
Vitamin C 1.3mg 0.4mg 1%
Net carbs 3.89g 0g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.267mg 0%
Threonine 0.869mg 1.045mg 0%
Isoleucine 0.967mg 1.099mg 0%
Leucine 1.91mg 1.938mg 0%
Lysine 1.607mg 2.19mg 0%
Methionine 0.543mg 0.706mg 0%
Phenylalanine 1.084mg 0.931mg 0%
Valine 1.26mg 1.228mg 0%
Histidine 0.629mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - ALA 0.007g N/A
Omega-3 - DPA 0g 0.106g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

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

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
855%
Beef Liver raw
217%
Mackerel
Minerals Daily Need Coverage Score
402%
Beef Liver raw
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 200mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beef Liver raw
Beef Liver raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 2.943g)
Which food is lower in glycemic index?
Beef Liver raw
Beef Liver raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $7)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.