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  6. Mackerel vs. Beefsteak raw

Mackerel vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between mackerel and beefsteak raw

  • Mackerel has more vitamin B12, vitamin D, selenium, and magnesium; however, beefsteak raw has more zinc, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin B12 for mackerel is 388% higher.
  • Beefsteak raw has 335 times less vitamin D than mackerel. Mackerel has 1006IU of vitamin D, while beefsteak raw has 3IU.
  • Beefsteak raw is lower in sodium.

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

Infographic

Mackerel vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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%
Contains more IronIron +42.9%
Contains more ZincZinc +381.8%
Contains less SodiumSodium -98.8%
~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% 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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +2250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +25100%
Contains more Vitamin B12Vitamin B12 +346.1%
Contains more Vitamin KVitamin K +420%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +53%
Contains more Vitamin B6Vitamin B6 +32.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mackerel Beefsteak raw DV% diff.
Vitamin B12 12µg 2.69µg 388%
Sodium 4450mg 55mg 191%
Vitamin D 25.2µg 0.1µg 126%
Vitamin D 1006IU 3IU 125%
Selenium 73.4µg 27.9µg 83%
Polyunsaturated fat 6.21g 0.189g 40%
Zinc 1.1mg 5.3mg 38%
Fats 25.1g 5.36g 30%
Saturated fat 7.148g 1.875g 24%
Choline 101.6mg 18%
Vitamin E 2.38mg 16%
Monounsaturated fat 8.32g 2.354g 15%
Vitamin B3 3.3mg 5.048mg 11%
Vitamin B6 0.41mg 0.543mg 10%
Calories 305kcal 134kcal 9%
Cholesterol 95mg 67mg 9%
Magnesium 60mg 25mg 8%
Iron 1.4mg 2mg 8%
Protein 18.5g 21.38g 6%
Calcium 66mg 5mg 6%
Vitamin A 47µg 2µg 5%
Phosphorus 254mg 220mg 5%
Vitamin B1 0.02mg 0.075mg 5%
Vitamin K 7.8µg 1.5µg 5%
Potassium 520mg 375mg 4%
Folate 15µg 3µg 3%
Copper 0.1mg 0.079mg 2%
Vitamin B2 0.19mg 0.182mg 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 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0.008g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +368.3%
Contains more OtherOther +3960.6%
Contains more ProteinProtein +15.6%
Contains more WaterWater +69.6%
~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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +253.4%
Contains more Poly. FatPolyunsaturated fat +3185.7%
Contains less Sat. FatSaturated fat -73.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.