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  6. Beefsteak raw vs. Mackerel

Beefsteak raw vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between beefsteak raw and mackerel

  • Beefsteak raw has more zinc, vitamin B3, and vitamin B6; however, mackerel has more vitamin B12, vitamin D, selenium, and magnesium.
  • Daily need coverage for vitamin B12 for mackerel is 388% higher.
  • Mackerel has 5 times less zinc than beefsteak raw. Beefsteak raw has 5.3mg of zinc, while mackerel has 1.1mg.
  • Beefsteak raw is lower in cholesterol.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, mackerel, salted.

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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +42.9%
Contains more ZincZinc +381.8%
Contains less SodiumSodium -98.8%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +1220%
Contains more PotassiumPotassium +38.7%
Contains more CopperCopper +26.6%
Contains more PhosphorusPhosphorus +15.5%
Contains more SeleniumSelenium +163.1%
~equal in Manganese ~mg

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 0% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +53%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin AVitamin A +2250%
Contains more Vitamin DVitamin D +25100%
Contains more Vitamin B12Vitamin B12 +346.1%
Contains more Vitamin KVitamin K +420%
Contains more FolateFolate +400%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.19mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Mackerel DV% diff.
Vitamin B12 2.69µg 12µg 388%
Sodium 55mg 4450mg 191%
Vitamin D 0.1µg 25.2µg 126%
Vitamin D 3IU 1006IU 125%
Selenium 27.9µg 73.4µg 83%
Polyunsaturated fat 0.189g 6.21g 40%
Zinc 5.3mg 1.1mg 38%
Fats 5.36g 25.1g 30%
Saturated fat 1.875g 7.148g 24%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Monounsaturated fat 2.354g 8.32g 15%
Vitamin B3 5.048mg 3.3mg 11%
Vitamin B6 0.543mg 0.41mg 10%
Calories 134kcal 305kcal 9%
Cholesterol 67mg 95mg 9%
Magnesium 25mg 60mg 8%
Iron 2mg 1.4mg 8%
Protein 21.38g 18.5g 6%
Calcium 5mg 66mg 6%
Vitamin A 2µg 47µg 5%
Phosphorus 220mg 254mg 5%
Vitamin B1 0.075mg 0.02mg 5%
Vitamin K 1.5µg 7.8µg 5%
Potassium 375mg 520mg 4%
Folate 3µg 15µg 3%
Copper 0.079mg 0.1mg 2%
Vitamin B2 0.182mg 0.19mg 1%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0.008g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +15.6%
Contains more WaterWater +69.6%
Contains more FatsFats +368.3%
Contains more OtherOther +3960.6%
~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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +253.4%
Contains more Poly. FatPolyunsaturated fat +3185.7%

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/168149/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.