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  6. Beef tenderloin vs. Mackerel

Beef tenderloin vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and mackerel?

  • Beef tenderloin is richer in zinc and iron, while mackerel is higher in vitamin B12, selenium, vitamin B3, magnesium, vitamin B6, vitamin B5, and vitamin B2.
  • Mackerel's daily need coverage for vitamin B12 is 689% higher.
  • Mackerel has 4 times less zinc than beef tenderloin. Beef tenderloin has 4.03mg of zinc, while mackerel has 0.94mg.
  • Mackerel is lower in saturated fat.

We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

Infographic

Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
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 +98.1%
Contains more CopperCopper +30.9%
Contains more ZincZinc +328.7%
Contains less SodiumSodium -31.3%
Contains more MagnesiumMagnesium +340.9%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +21.1%
Contains more PhosphorusPhosphorus +36.9%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +125.3%

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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 FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.7%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin B3Vitamin B3 +128.3%
Contains more Vitamin B5Vitamin B5 +296%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin B12Vitamin B12 +672.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Mackerel DV% diff.
Vitamin B12 2.46µg 19µg 689%
Selenium 22.9µg 51.6µg 52%
Zinc 4.03mg 0.94mg 28%
Saturated fat 9.72g 4.176g 25%
Vitamin B3 3mg 6.85mg 24%
Polyunsaturated fat 1g 4.3g 22%
Iron 3.11mg 1.57mg 19%
Magnesium 22mg 97mg 18%
Choline 91mg 17%
Vitamin B6 0.25mg 0.46mg 16%
Vitamin B5 0.25mg 0.99mg 15%
Vitamin B2 0.26mg 0.412mg 12%
Phosphorus 203mg 278mg 11%
Fats 24.6g 17.81g 10%
Monounsaturated fat 10.27g 7.006g 8%
Vitamin A 0µg 54µg 6%
Vitamin B1 0.09mg 0.159mg 6%
Calories 324kcal 262kcal 3%
Copper 0.123mg 0.094mg 3%
Cholesterol 85mg 75mg 3%
Folate 8µg 2µg 2%
Potassium 331mg 401mg 2%
Sodium 57mg 83mg 1%
Calcium 9mg 15mg 1%
Protein 23.9g 23.85g 0%
Vitamin C 0mg 0.4mg 0%
Manganese 0.014mg 0.02mg 0%
Tryptophan 0.268mg 0.267mg 0%
Threonine 1.044mg 1.045mg 0%
Isoleucine 1.075mg 1.099mg 0%
Leucine 1.889mg 1.938mg 0%
Lysine 1.989mg 2.19mg 0%
Methionine 0.612mg 0.706mg 0%
Phenylalanine 0.933mg 0.931mg 0%
Valine 1.163mg 1.228mg 0%
Histidine 0.818mg 0.702mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 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 FatsFats +38.1%
Contains more WaterWater +10.1%
Contains more OtherOther +62%
~equal in Protein ~23.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 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 more Mono. FatMonounsaturated fat +46.6%
Contains less Sat. FatSaturated fat -57%
Contains more Poly. FatPolyunsaturated fat +330%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.