Mackerel vs. Steak — In-Depth Nutrition Comparison
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What are the differences between mackerel and steak?
- Mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, and magnesium, yet steak is higher in zinc, iron, vitamin B3, and vitamin B2.
- Mackerel's daily need coverage for vitamin B12 is 408% more.
- Mackerel has 168 times more vitamin D than steak. While mackerel has 1006IU of vitamin D, steak has only 6IU.
- The amount of sodium in steak is lower.
We used Fish, mackerel, salted and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +160.9% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +86.4% |
| Contains more CopperCopper | +17.6% |
| Contains more PhosphorusPhosphorus | +55.8% |
| Contains more SeleniumSelenium | +130.8% |
| Contains more IronIron | +71.4% |
| Contains more ZincZinc | +476.4% |
| 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.
| Contains more Vitamin AVitamin A | +571.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +25100% |
| Contains more Vitamin B12Vitamin B12 | +445.5% |
| Contains more Vitamin KVitamin K | +387.5% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +270% |
| Contains more Vitamin B2Vitamin B2 | +58.4% |
| Contains more Vitamin B3Vitamin B3 | +56% |
| Contains more Vitamin B6Vitamin B6 | +22% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 2.2µg | 408% |
| Sodium | 4450mg | 58mg | 191% |
| Vitamin D | 25.2µg | 0.1µg | 126% |
| Vitamin D | 1006IU | 6IU | 125% |
| Selenium | 73.4µg | 31.8µg | 76% |
| Zinc | 1.1mg | 6.34mg | 48% |
| Polyunsaturated fat | 6.21g | 0.896g | 35% |
| Choline | 101.6mg | 18% | |
| Vitamin E | 2.38mg | 16% | |
| Iron | 1.4mg | 2.4mg | 13% |
| Phosphorus | 254mg | 163mg | 13% |
| Protein | 18.5g | 24.85g | 13% |
| Vitamin B3 | 3.3mg | 5.149mg | 12% |
| Vitamin B2 | 0.19mg | 0.301mg | 9% |
| Fats | 25.1g | 19.02g | 9% |
| Magnesium | 60mg | 23mg | 9% |
| Vitamin B6 | 0.41mg | 0.5mg | 7% |
| Potassium | 520mg | 279mg | 7% |
| Saturated fat | 7.148g | 8.443g | 6% |
| Cholesterol | 95mg | 78mg | 6% |
| Vitamin B1 | 0.02mg | 0.074mg | 5% |
| Calcium | 66mg | 12mg | 5% |
| Vitamin K | 7.8µg | 1.6µg | 5% |
| Vitamin A | 47µg | 7µg | 4% |
| Monounsaturated fat | 8.32g | 9.171g | 2% |
| Calories | 305kcal | 271kcal | 2% |
| Folate | 15µg | 6µg | 2% |
| Copper | 0.1mg | 0.085mg | 2% |
| Tryptophan | 0.278mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.157mg | 0% | |
| Leucine | 2.142mg | 0% | |
| Lysine | 2.38mg | 0% | |
| Methionine | 0.672mg | 0% | |
| Phenylalanine | 0.997mg | 0% | |
| Valine | 1.242mg | 0% | |
| Histidine | 0.931mg | 0% | |
| Omega-3 - EPA | 1.619g | 0.001g | N/A |
| Omega-3 - DHA | 2.965g | 0.001g | N/A |
| Omega-3 - DPA | 0.391g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +32% |
| Contains more OtherOther | +2381.5% |
| Contains more ProteinProtein | +34.3% |
| Contains more WaterWater | +29.3% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.3% |
| Contains more Poly. FatPolyunsaturated fat | +593.1% |
| Contains more Mono. FatMonounsaturated fat | +10.2% |