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Mackerel vs. Beef — In-Depth Nutrition Comparison

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What are the differences between mackerel and beef?

  • Mackerel is higher in vitamin B12, vitamin D, and selenium, yet beef is higher in zinc, iron, vitamin B6, vitamin B2, and vitamin B3.
  • Mackerel's daily need coverage for vitamin B12 is 325% more.
  • Mackerel has 335 times more vitamin D than beef. While mackerel has 1006IU of vitamin D, beef has only 3IU.
  • The amount of sodium in beef is lower.

We used Fish, mackerel, salted and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this article.

Infographic

Mackerel vs Beef infographic
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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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Beef
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +328.6%
Contains more CalciumCalcium +407.7%
Contains more PotassiumPotassium +47.7%
Contains more SeleniumSelenium +189%
Contains more IronIron +117.1%
Contains more ZincZinc +236.4%
Contains less SodiumSodium -98.8%
~equal in Copper ~0.097mg
~equal in Phosphorus ~259mg

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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Beef
5
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% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin AVitamin A +2250%
Contains more Vitamin EVitamin E +852%
Contains more Vitamin DVitamin D +25100%
Contains more Vitamin B12Vitamin B12 +185%
Contains more Vitamin KVitamin K +387.5%
Contains more FolateFolate +114.3%
Contains more CholineCholine +34.4%
Contains more Vitamin B1Vitamin B1 +270%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin B3Vitamin B3 +74.5%
Contains more Vitamin B6Vitamin B6 +63.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Beef DV% diff.
Vitamin B12 12µg 4.21µg 325%
Sodium 4450mg 54mg 191%
Vitamin D 25.2µg 0.1µg 126%
Vitamin D 1006IU 3IU 125%
Selenium 73.4µg 25.4µg 87%
Polyunsaturated fat 6.21g 0.532g 38%
Fats 25.1g 6.54g 29%
Zinc 1.1mg 3.7mg 24%
Saturated fat 7.148g 2.595g 21%
Iron 1.4mg 3.04mg 21%
Vitamin B6 0.41mg 0.669mg 20%
Protein 18.5g 27.55g 18%
Vitamin B2 0.19mg 0.4mg 16%
Vitamin B3 3.3mg 5.76mg 15%
Monounsaturated fat 8.32g 2.734g 14%
Vitamin E 2.38mg 0.25mg 14%
Magnesium 60mg 14mg 11%
Vitamin B5 0.481mg 10%
Calories 305kcal 169kcal 7%
Vitamin B1 0.02mg 0.074mg 5%
Vitamin A 47µg 2µg 5%
Vitamin K 7.8µg 1.6µg 5%
Choline 101.6mg 75.6mg 5%
Potassium 520mg 352mg 5%
Calcium 66mg 13mg 5%
Cholesterol 95mg 85mg 3%
Folate 15µg 7µg 2%
Phosphorus 254mg 259mg 1%
Copper 0.1mg 0.097mg 0%
Manganese 0.009mg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0%
Threonine 1.534mg 0%
Isoleucine 1.52mg 0%
Leucine 2.833mg 0%
Lysine 3.178mg 0%
Methionine 0.871mg 0%
Phenylalanine 1.299mg 0%
Valine 1.603mg 0%
Histidine 1.244mg 0%
Omega-3 - EPA 1.619g 0.002g N/A
Omega-3 - DHA 2.965g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.391g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +283.8%
Contains more OtherOther +6600%
Contains more ProteinProtein +48.9%
Contains more WaterWater +52.8%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Mono. FatMonounsaturated fat +204.3%
Contains more Poly. FatPolyunsaturated fat +1067.3%
Contains less Sat. FatSaturated fat -63.7%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.