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  6. Beef vs. Mackerel

Beef vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Beef and Mackerel

  • Beef is richer in Zinc, Iron, and Vitamin B6, yet Mackerel is richer in Vitamin B12, Selenium, Magnesium, Vitamin B5, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Mackerel is 616% higher.
  • Beef contains 4 times more Zinc than Mackerel. Beef contains 3.7mg of Zinc, while Mackerel contains 0.94mg.
  • Beef contains less Saturated Fat.

Food types used in this article are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted 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
Beef
4
:
6
Mackerel
Mackerel
Contains more Iron +93.6%
Contains less Sodium -34.9%
Contains more Zinc +293.6%
Contains more Calcium +15.4%
Contains more Magnesium +592.9%
Contains more Potassium +13.9%
Contains more Manganese +122.2%
Contains more Selenium +103.1%
Equal in Phosphorus - 278
Equal in Copper - 0.094
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Iron +93.6%
Contains less Sodium -34.9%
Contains more Zinc +293.6%
Contains more Calcium +15.4%
Contains more Magnesium +592.9%
Contains more Potassium +13.9%
Contains more Manganese +122.2%
Contains more Selenium +103.1%
Equal in Phosphorus - 278
Equal in Copper - 0.094

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
Beef
5
:
7
Mackerel
Mackerel
Contains more Vitamin B6 +45.4%
Contains more Folate +250%
Contains more Vitamin A +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B3 +18.9%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B12 +351.3%
Equal in Vitamin B2 - 0.412
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Mackerel
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 Vitamin B6 +45.4%
Contains more Folate +250%
Contains more Vitamin A +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B3 +18.9%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B12 +351.3%
Equal in Vitamin B2 - 0.412

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
2
:
2
Mackerel
Mackerel
Contains more Protein +15.5%
Contains more Water +23.4%
Contains more Fats +172.3%
Contains more Other +2435%
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Mackerel
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 Protein +15.5%
Contains more Water +23.4%
Contains more Fats +172.3%
Contains more Other +2435%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -37.9%
Contains more Monounsaturated Fat +156.3%
Contains more Polyunsaturated fat +708.3%
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -37.9%
Contains more Monounsaturated Fat +156.3%
Contains more Polyunsaturated fat +708.3%

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
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef Mackerel Opinion
Protein 27.55g 23.85g Beef
Fats 6.54g 17.81g Mackerel
Calories 169kcal 262kcal Mackerel
Calcium 13mg 15mg Mackerel
Iron 3.04mg 1.57mg Beef
Magnesium 14mg 97mg Mackerel
Phosphorus 259mg 278mg Mackerel
Potassium 352mg 401mg Mackerel
Sodium 54mg 83mg Beef
Zinc 3.7mg 0.94mg Beef
Copper 0.097mg 0.094mg Beef
Manganese 0.009mg 0.02mg Mackerel
Selenium 25.4µg 51.6µg Mackerel
Vitamin A 6IU 180IU Mackerel
Vitamin A RAE 2µg 54µg Mackerel
Vitamin E 0.25mg Beef
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.074mg 0.159mg Mackerel
Vitamin B2 0.4mg 0.412mg Mackerel
Vitamin B3 5.76mg 6.85mg Mackerel
Vitamin B5 0.481mg 0.99mg Mackerel
Vitamin B6 0.669mg 0.46mg Beef
Folate 7µg 2µg Beef
Vitamin B12 4.21µg 19µg Mackerel
Vitamin K 1.6µg Beef
Tryptophan 0.359mg 0.267mg Beef
Threonine 1.534mg 1.045mg Beef
Isoleucine 1.52mg 1.099mg Beef
Leucine 2.833mg 1.938mg Beef
Lysine 3.178mg 2.19mg Beef
Methionine 0.871mg 0.706mg Beef
Phenylalanine 1.299mg 0.931mg Beef
Valine 1.603mg 1.228mg Beef
Histidine 1.244mg 0.702mg Beef
Cholesterol 85mg 75mg Mackerel
Trans Fat 0.375g Mackerel
Saturated Fat 2.595g 4.176g Beef
Omega-3 - DHA 0.002g 0.699g Mackerel
Omega-3 - EPA 0.002g 0.504g Mackerel
Omega-3 - DPA 0.011g 0.106g Mackerel
Monounsaturated Fat 2.734g 7.006g Mackerel
Polyunsaturated fat 0.532g 4.3g Mackerel
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g 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
79%
Beef
235%
Mackerel
Minerals Daily Need Coverage Score
55%
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 - 10mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 1.581g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.