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  6. Mackerel vs. Rib eye steak

Mackerel vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between mackerel and rib eye steak?

  • Mackerel is higher in vitamin B12, vitamin D, selenium, vitamin E, and phosphorus, yet rib eye steak is higher in zinc, iron, and vitamin B3.
  • Mackerel's daily need coverage for vitamin B12 is 413% more.
  • Mackerel has 144 times more vitamin D than rib eye steak. While mackerel has 1006IU of vitamin D, rib eye steak has only 7IU.
  • The amount of sodium in rib eye steak is lower.

We used Fish, mackerel, salted and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

Infographic

Mackerel vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +67.1%
Contains more SeleniumSelenium +147.1%
Contains more IronIron +60%
Contains more ZincZinc +437.3%
Contains less SodiumSodium -98.8%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin AVitamin A +487.5%
Contains more Vitamin EVitamin E +2280%
Contains more Vitamin DVitamin D +12500%
Contains more Vitamin B12Vitamin B12 +471.4%
Contains more Vitamin KVitamin K +387.5%
Contains more FolateFolate +150%
Contains more CholineCholine +108.2%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B6Vitamin B6 +16.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Rib eye steak DV% diff.
Vitamin B12 12µg 2.1µg 413%
Sodium 4450mg 54mg 191%
Vitamin D 1006IU 7IU 125%
Vitamin D 25.2µg 0.2µg 125%
Selenium 73.4µg 29.7µg 79%
Zinc 1.1mg 5.91mg 44%
Polyunsaturated fat 6.21g 1.027g 35%
Phosphorus 254mg 152mg 15%
Vitamin E 2.38mg 0.1mg 15%
Saturated fat 7.148g 9.684g 12%
Iron 1.4mg 2.24mg 11%
Vitamin B5 0.536mg 11%
Choline 101.6mg 48.8mg 10%
Protein 18.5g 23.69g 10%
Vitamin B3 3.3mg 4.908mg 10%
Magnesium 60mg 22mg 9%
Potassium 520mg 260mg 8%
Vitamin B2 0.19mg 0.287mg 7%
Calcium 66mg 11mg 6%
Cholesterol 95mg 80mg 5%
Monounsaturated fat 8.32g 10.519g 5%
Vitamin B6 0.41mg 0.477mg 5%
Vitamin K 7.8µg 1.6µg 5%
Fats 25.1g 21.81g 5%
Vitamin B1 0.02mg 0.071mg 4%
Vitamin A 47µg 8µg 4%
Manganese 0.08mg 3%
Folate 15µg 6µg 2%
Copper 0.1mg 0.08mg 2%
Calories 305kcal 291kcal 1%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 1.619g 0.001g N/A
Omega-3 - DHA 2.965g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.391g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +15.1%
Contains more OtherOther +133900%
Contains more ProteinProtein +28.1%
Contains more WaterWater +26.7%
~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% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -26.2%
Contains more Poly. FatPolyunsaturated fat +504.7%
Contains more Mono. FatMonounsaturated fat +26.4%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.