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  6. Mackerel vs. Beef

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
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.
Mackerel
Mackerel
5
:
5
Beef
Beef
Contains more Calcium +407.7%
Contains more Magnesium +328.6%
Contains more Potassium +47.7%
Contains more Selenium +189%
Contains more Iron +117.1%
Contains less Sodium -98.8%
Contains more Zinc +236.4%
Equal in Phosphorus - 259
Equal in Copper - 0.097
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +407.7%
Contains more Magnesium +328.6%
Contains more Potassium +47.7%
Contains more Selenium +189%
Contains more Iron +117.1%
Contains less Sodium -98.8%
Contains more Zinc +236.4%
Equal in Phosphorus - 259
Equal in Copper - 0.097

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.
Mackerel
Mackerel
6
:
5
Beef
Beef
Contains more Vitamin A +2516.7%
Contains more Vitamin E +852%
Contains more Vitamin D +25100%
Contains more Folate +114.3%
Contains more Vitamin B12 +185%
Contains more Vitamin K +387.5%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +74.5%
Contains more Vitamin B6 +63.2%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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%
Contains more Vitamin A +2516.7%
Contains more Vitamin E +852%
Contains more Vitamin D +25100%
Contains more Folate +114.3%
Contains more Vitamin B12 +185%
Contains more Vitamin K +387.5%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B3 +74.5%
Contains more Vitamin B6 +63.2%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +204.3%
Contains more Polyunsaturated fat +1067.3%
Contains less Saturated Fat -63.7%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +204.3%
Contains more Polyunsaturated fat +1067.3%
Contains less Saturated Fat -63.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Beef
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Beef Opinion
Protein 18.5g 27.55g Beef
Fats 25.1g 6.54g Mackerel
Calories 305kcal 169kcal Mackerel
Calcium 66mg 13mg Mackerel
Iron 1.4mg 3.04mg Beef
Magnesium 60mg 14mg Mackerel
Phosphorus 254mg 259mg Beef
Potassium 520mg 352mg Mackerel
Sodium 4450mg 54mg Beef
Zinc 1.1mg 3.7mg Beef
Copper 0.1mg 0.097mg Mackerel
Manganese 0.009mg Beef
Selenium 73.4µg 25.4µg Mackerel
Vitamin A 157IU 6IU Mackerel
Vitamin A RAE 47µg 2µg Mackerel
Vitamin E 2.38mg 0.25mg Mackerel
Vitamin D 1006IU 3IU Mackerel
Vitamin D 25.2µg 0.1µg Mackerel
Vitamin B1 0.02mg 0.074mg Beef
Vitamin B2 0.19mg 0.4mg Beef
Vitamin B3 3.3mg 5.76mg Beef
Vitamin B5 0.481mg Beef
Vitamin B6 0.41mg 0.669mg Beef
Folate 15µg 7µg Mackerel
Vitamin B12 12µg 4.21µg Mackerel
Vitamin K 7.8µg 1.6µg Mackerel
Tryptophan 0.359mg Beef
Threonine 1.534mg Beef
Isoleucine 1.52mg Beef
Leucine 2.833mg Beef
Lysine 3.178mg Beef
Methionine 0.871mg Beef
Phenylalanine 1.299mg Beef
Valine 1.603mg Beef
Histidine 1.244mg Beef
Cholesterol 95mg 85mg Beef
Trans Fat 0.375g Mackerel
Saturated Fat 7.148g 2.595g Beef
Omega-3 - DHA 2.965g 0.002g Mackerel
Omega-3 - EPA 1.619g 0.002g Mackerel
Omega-3 - DPA 0.391g 0.011g Mackerel
Monounsaturated Fat 8.32g 2.734g Mackerel
Polyunsaturated fat 6.21g 0.532g 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
Mackerel Beef
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
212%
Mackerel
79%
Beef
Minerals Daily Need Coverage Score
131%
Mackerel
55%
Beef

Comparison summary

Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 4396mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 4.553g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. 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.