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  6. Beefsteak raw vs. Mackerel

Beefsteak raw vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Beefsteak raw and Mackerel

  • Beefsteak raw has more Zinc, and Vitamin B6, while Mackerel has more Vitamin B12, Selenium, Vitamin B2, Magnesium, Vitamin B3, Phosphorus, and Vitamin B1.
  • Mackerel's daily need coverage for Vitamin B12 is 680% higher.
  • Mackerel contains 6 times less Zinc than Beefsteak raw. Beefsteak raw contains 5.3mg of Zinc, while Mackerel contains 0.94mg.
  • The amount of Saturated Fat in Beefsteak raw is lower.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Beefsteak 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.
Beefsteak raw
Beefsteak raw
3
:
7
Mackerel
Mackerel
Contains more Iron +27.4%
Contains less Sodium -33.7%
Contains more Zinc +463.8%
Contains more Calcium +200%
Contains more Magnesium +288%
Contains more Phosphorus +26.4%
Contains more Copper +19%
Contains more Selenium +84.9%
Equal in Potassium - 401
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Iron +27.4%
Contains less Sodium -33.7%
Contains more Zinc +463.8%
Contains more Calcium +200%
Contains more Magnesium +288%
Contains more Phosphorus +26.4%
Contains more Copper +19%
Contains more Selenium +84.9%
Equal in Potassium - 401

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.
Beefsteak raw
Beefsteak raw
4
:
7
Mackerel
Mackerel
Contains more Vitamin B6 +18%
Contains more Folate +50%
Contains more Vitamin A +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112%
Contains more Vitamin B2 +126.4%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B12 +606.3%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 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 +18%
Contains more Folate +50%
Contains more Vitamin A +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +112%
Contains more Vitamin B2 +126.4%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B12 +606.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
3
Mackerel
Mackerel
Contains more Water +36.9%
Contains more Protein +11.6%
Contains more Fats +232.3%
Contains more Other +1436.4%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 Water +36.9%
Contains more Protein +11.6%
Contains more Fats +232.3%
Contains more Other +1436.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -55.1%
Contains more Monounsaturated Fat +197.6%
Contains more Polyunsaturated fat +2175.1%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -55.1%
Contains more Monounsaturated Fat +197.6%
Contains more Polyunsaturated fat +2175.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Mackerel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Beefsteak raw Mackerel Opinion
Protein 21.38g 23.85g Mackerel
Fats 5.36g 17.81g Mackerel
Calories 134kcal 262kcal Mackerel
Calcium 5mg 15mg Mackerel
Iron 2mg 1.57mg Beefsteak raw
Magnesium 25mg 97mg Mackerel
Phosphorus 220mg 278mg Mackerel
Potassium 375mg 401mg Mackerel
Sodium 55mg 83mg Beefsteak raw
Zinc 5.3mg 0.94mg Beefsteak raw
Copper 0.079mg 0.094mg Mackerel
Manganese 0.02mg Mackerel
Selenium 27.9µg 51.6µg Mackerel
Vitamin A 6IU 180IU Mackerel
Vitamin A RAE 2µg 54µg Mackerel
Vitamin D 3IU Beefsteak raw
Vitamin D 0.1µg Beefsteak raw
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.075mg 0.159mg Mackerel
Vitamin B2 0.182mg 0.412mg Mackerel
Vitamin B3 5.048mg 6.85mg Mackerel
Vitamin B5 0.99mg Mackerel
Vitamin B6 0.543mg 0.46mg Beefsteak raw
Folate 3µg 2µg Beefsteak raw
Vitamin B12 2.69µg 19µg Mackerel
Vitamin K 1.5µg Beefsteak raw
Tryptophan 0.262mg 0.267mg Mackerel
Threonine 1.099mg 1.045mg Beefsteak raw
Isoleucine 1.09mg 1.099mg Mackerel
Leucine 2.011mg 1.938mg Beefsteak raw
Lysine 2.247mg 2.19mg Beefsteak raw
Methionine 0.621mg 0.706mg Mackerel
Phenylalanine 0.931mg 0.931mg
Valine 1.152mg 1.228mg Mackerel
Histidine 0.868mg 0.702mg Beefsteak raw
Cholesterol 67mg 75mg Beefsteak raw
Trans Fat 0.253g Mackerel
Saturated Fat 1.875g 4.176g Beefsteak raw
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0.008g 0.106g Mackerel
Monounsaturated Fat 2.354g 7.006g Mackerel
Polyunsaturated fat 0.189g 4.3g Mackerel
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

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

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%
Beefsteak raw
235%
Mackerel
Minerals Daily Need Coverage Score
55%
Beefsteak raw
64%
Mackerel

Comparison summary

Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 2.301g)
Which food is cheaper?
Beefsteak raw
Beefsteak raw is cheaper (difference - $4.6)
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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.