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  6. Mackerel vs. Beef

Mackerel vs. Beef — In-Depth Nutrition Comparison

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The main differences between Mackerel and Beef

  • Mackerel is richer in Vitamin B12, Selenium, Magnesium, Vitamin B5, Vitamin B1, and Vitamin B3, yet Beef is richer in Zinc, Iron, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Mackerel is 616% higher.
  • Mackerel contains 7 times more Magnesium than Beef. Mackerel contains 97mg of Magnesium, while Beef contains 14mg.
  • Beef contains less Saturated Fat.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Mackerel vs Beef 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.
Mackerel
Mackerel
6
:
4
Beef
Beef
Contains more Calcium +15.4%
Contains more Magnesium +592.9%
Contains more Potassium +13.9%
Contains more Manganese +122.2%
Contains more Selenium +103.1%
Contains more Iron +93.6%
Contains less Sodium -34.9%
Contains more Zinc +293.6%
Equal in Phosphorus - 259
Equal in Copper - 0.097
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +15.4%
Contains more Magnesium +592.9%
Contains more Potassium +13.9%
Contains more Manganese +122.2%
Contains more Selenium +103.1%
Contains more Iron +93.6%
Contains less Sodium -34.9%
Contains more Zinc +293.6%
Equal in Phosphorus - 259
Equal in Copper - 0.097

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.
Mackerel
Mackerel
7
:
5
Beef
Beef
Contains more Vitamin A +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B3 +18.9%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B12 +351.3%
Contains more Vitamin B6 +45.4%
Contains more Folate +250%
Equal in Vitamin B2 - 0.4
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +2900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B3 +18.9%
Contains more Vitamin B5 +105.8%
Contains more Vitamin B12 +351.3%
Contains more Vitamin B6 +45.4%
Contains more Folate +250%
Equal in Vitamin B2 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
2
Beef
Beef
Contains more Fats +172.3%
Contains more Other +2435%
Contains more Protein +15.5%
Contains more Water +23.4%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +172.3%
Contains more Other +2435%
Contains more Protein +15.5%
Contains more Water +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +156.3%
Contains more Polyunsaturated fat +708.3%
Contains less Saturated Fat -37.9%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +156.3%
Contains more Polyunsaturated fat +708.3%
Contains less Saturated Fat -37.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Beef
Lower in Sugar ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Beef Opinion
Protein 23.85g 27.55g Beef
Fats 17.81g 6.54g Mackerel
Calories 262kcal 169kcal Mackerel
Calcium 15mg 13mg Mackerel
Iron 1.57mg 3.04mg Beef
Magnesium 97mg 14mg Mackerel
Phosphorus 278mg 259mg Mackerel
Potassium 401mg 352mg Mackerel
Sodium 83mg 54mg Beef
Zinc 0.94mg 3.7mg Beef
Copper 0.094mg 0.097mg Beef
Manganese 0.02mg 0.009mg Mackerel
Selenium 51.6µg 25.4µg Mackerel
Vitamin A 180IU 6IU Mackerel
Vitamin A RAE 54µg 2µg Mackerel
Vitamin E 0.25mg Beef
Vitamin D 3IU Beef
Vitamin D 0.1µg Beef
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.074mg Mackerel
Vitamin B2 0.412mg 0.4mg Mackerel
Vitamin B3 6.85mg 5.76mg Mackerel
Vitamin B5 0.99mg 0.481mg Mackerel
Vitamin B6 0.46mg 0.669mg Beef
Folate 2µg 7µg Beef
Vitamin B12 19µg 4.21µg Mackerel
Vitamin K 1.6µg Beef
Tryptophan 0.267mg 0.359mg Beef
Threonine 1.045mg 1.534mg Beef
Isoleucine 1.099mg 1.52mg Beef
Leucine 1.938mg 2.833mg Beef
Lysine 2.19mg 3.178mg Beef
Methionine 0.706mg 0.871mg Beef
Phenylalanine 0.931mg 1.299mg Beef
Valine 1.228mg 1.603mg Beef
Histidine 0.702mg 1.244mg Beef
Cholesterol 75mg 85mg Mackerel
Trans Fat 0.375g Mackerel
Saturated Fat 4.176g 2.595g Beef
Omega-3 - DHA 0.699g 0.002g Mackerel
Omega-3 - EPA 0.504g 0.002g Mackerel
Omega-3 - DPA 0.106g 0.011g Mackerel
Monounsaturated Fat 7.006g 2.734g Mackerel
Polyunsaturated fat 4.3g 0.532g Mackerel
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Beef
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
235%
Mackerel
79%
Beef
Minerals Daily Need Coverage Score
64%
Mackerel
55%
Beef

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 10mg)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 1.581g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/175120/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.