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  6. Mackerel vs. Flank steak

Mackerel vs. Flank steak — In-Depth Nutrition Comparison

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How are mackerel and flank steak different?

  • Mackerel is richer in vitamin B12, selenium, vitamin E, magnesium, and phosphorus, while flank steak is higher in zinc, vitamin B3, and vitamin B6.
  • Mackerel covers your daily need for vitamin B12, 432% more than flank steak.
  • Mackerel contains 79 times more sodium than flank steak. Mackerel contains 4450mg of sodium, while flank steak contains 56mg.

Fish, mackerel, salted and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

Infographic

Mackerel vs Flank steak 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +160.9%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +53.4%
Contains more CopperCopper +22%
Contains more PhosphorusPhosphorus +21%
Contains more SeleniumSelenium +149.7%
Contains more IronIron +24.3%
Contains more ZincZinc +345.5%
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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +526.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B12Vitamin B12 +636.2%
Contains more Vitamin KVitamin K +457.1%
Contains more FolateFolate +66.7%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +123.1%
Contains more Vitamin B6Vitamin B6 +41.2%
~equal in Vitamin C ~0mg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Mackerel Flank steak DV% diff.
Vitamin B12 12µg 1.63µg 432%
Sodium 4450mg 56mg 191%
Vitamin D 1006IU 126%
Vitamin D 25.2µg 126%
Selenium 73.4µg 29.4µg 80%
Polyunsaturated fat 6.21g 0.322g 39%
Zinc 1.1mg 4.9mg 35%
Fats 25.1g 8.23g 26%
Vitamin B3 3.3mg 7.363mg 25%
Protein 18.5g 27.66g 18%
Saturated fat 7.148g 3.395g 17%
Monounsaturated fat 8.32g 3.317g 13%
Vitamin B6 0.41mg 0.579mg 13%
Vitamin E 2.38mg 0.38mg 13%
Vitamin B5 0.545mg 11%
Magnesium 60mg 23mg 9%
Calories 305kcal 192kcal 6%
Phosphorus 254mg 210mg 6%
Cholesterol 95mg 79mg 5%
Vitamin B1 0.02mg 0.075mg 5%
Vitamin A 47µg 0µg 5%
Vitamin K 7.8µg 1.4µg 5%
Potassium 520mg 339mg 5%
Calcium 66mg 20mg 5%
Vitamin B2 0.19mg 0.133mg 4%
Iron 1.4mg 1.74mg 4%
Copper 0.1mg 0.082mg 2%
Folate 15µg 9µg 2%
Choline 101.6mg 105.4mg 1%
Manganese 0.009mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%
Omega-3 - EPA 1.619g 0g N/A
Omega-3 - DHA 2.965g 0g N/A
Omega-3 - DPA 0.391g 0g 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +205%
Contains more OtherOther +-22433.3%
Contains more ProteinProtein +49.5%
Contains more WaterWater +49.2%
~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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +150.8%
Contains more Poly. FatPolyunsaturated fat +1828.6%
Contains less Sat. FatSaturated fat -52.5%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.