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  6. Mackerel vs. Beef tenderloin

Mackerel vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are mackerel and beef tenderloin different?

  • Mackerel is higher in vitamin B12, selenium, vitamin B6, magnesium, and phosphorus; however, beef tenderloin is richer in zinc, iron, and vitamin B1.
  • Daily need coverage for vitamin B12 for mackerel is 398% higher.
  • Mackerel contains 78 times more sodium than beef tenderloin. While mackerel contains 4450mg of sodium, beef tenderloin contains only 57mg.

Fish, mackerel, salted and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Mackerel vs Beef tenderloin 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +57.1%
Contains more PhosphorusPhosphorus +25.1%
Contains more SeleniumSelenium +220.5%
Contains more IronIron +122.1%
Contains more CopperCopper +23%
Contains more ZincZinc +266.4%
Contains less SodiumSodium -98.7%

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%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +64%
Contains more Vitamin B12Vitamin B12 +387.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more CholineCholine +11.6%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +36.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~3mg

All nutrients comparison - raw data values

Nutrient Mackerel Beef tenderloin DV% diff.
Vitamin B12 12µg 2.46µg 398%
Sodium 4450mg 57mg 191%
Vitamin D 25.2µg 126%
Vitamin D 1006IU 126%
Selenium 73.4µg 22.9µg 92%
Polyunsaturated fat 6.21g 1g 35%
Zinc 1.1mg 4.03mg 27%
Iron 1.4mg 3.11mg 21%
Vitamin E 2.38mg 16%
Vitamin B6 0.41mg 0.25mg 12%
Saturated fat 7.148g 9.72g 12%
Protein 18.5g 23.9g 11%
Magnesium 60mg 22mg 9%
Vitamin K 7.8µg 7%
Phosphorus 254mg 203mg 7%
Vitamin B1 0.02mg 0.09mg 6%
Potassium 520mg 331mg 6%
Calcium 66mg 9mg 6%
Vitamin B5 0.25mg 5%
Vitamin A 47µg 0µg 5%
Vitamin B2 0.19mg 0.26mg 5%
Monounsaturated fat 8.32g 10.27g 5%
Copper 0.1mg 0.123mg 3%
Cholesterol 95mg 85mg 3%
Vitamin B3 3.3mg 3mg 2%
Folate 15µg 8µg 2%
Choline 101.6mg 91mg 2%
Calories 305kcal 324kcal 1%
Manganese 0.014mg 1%
Fats 25.1g 24.6g 1%
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more OtherOther +328.1%
Contains more ProteinProtein +29.2%
Contains more WaterWater +12.5%
~equal in Fats ~24.6g
~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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -26.5%
Contains more Poly. FatPolyunsaturated fat +521%
Contains more Mono. FatMonounsaturated fat +23.4%

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.