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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +27.4%
Contains more ZincZinc +463.8%
Contains less SodiumSodium -33.7%
Contains more MagnesiumMagnesium +288%
Contains more CalciumCalcium +200%
Contains more CopperCopper +19%
Contains more PhosphorusPhosphorus +26.4%
Contains more SeleniumSelenium +84.9%
~equal in Potassium ~401mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +18%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B1Vitamin B1 +112%
Contains more Vitamin B2Vitamin B2 +126.4%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B12Vitamin B12 +606.3%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Mackerel DV% diff.
Vitamin B12 2.69µg 19µg 680%
Selenium 27.9µg 51.6µg 43%
Zinc 5.3mg 0.94mg 40%
Polyunsaturated fat 0.189g 4.3g 27%
Vitamin B5 0.99mg 20%
Fats 5.36g 17.81g 19%
Vitamin B2 0.182mg 0.412mg 18%
Magnesium 25mg 97mg 17%
Monounsaturated fat 2.354g 7.006g 12%
Vitamin B3 5.048mg 6.85mg 11%
Saturated fat 1.875g 4.176g 10%
Phosphorus 220mg 278mg 8%
Vitamin B1 0.075mg 0.159mg 7%
Calories 134kcal 262kcal 6%
Vitamin B6 0.543mg 0.46mg 6%
Vitamin A 2µg 54µg 6%
Iron 2mg 1.57mg 5%
Protein 21.38g 23.85g 5%
Cholesterol 67mg 75mg 3%
Copper 0.079mg 0.094mg 2%
Vitamin D 0.1µg 1%
Sodium 55mg 83mg 1%
Potassium 375mg 401mg 1%
Calcium 5mg 15mg 1%
Vitamin K 1.5µg 1%
Manganese 0.02mg 1%
Vitamin C 0mg 0.4mg 0%
Vitamin D 3IU 0%
Trans fat 0.253g N/A
Folate 3µg 2µg 0%
Tryptophan 0.262mg 0.267mg 0%
Threonine 1.099mg 1.045mg 0%
Isoleucine 1.09mg 1.099mg 0%
Leucine 2.011mg 1.938mg 0%
Lysine 2.247mg 2.19mg 0%
Methionine 0.621mg 0.706mg 0%
Phenylalanine 0.931mg 0.931mg 0%
Valine 1.152mg 1.228mg 0%
Histidine 0.868mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0.008g 0.106g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 WaterWater +36.9%
Contains more ProteinProtein +11.6%
Contains more FatsFats +232.3%
Contains more OtherOther +1436.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -55.1%
Contains more Mono. FatMonounsaturated fat +197.6%
Contains more Poly. FatPolyunsaturated fat +2175.1%

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.