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  6. Mackerel vs. Beef tenderloin

Mackerel vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between mackerel and beef tenderloin?

  • Mackerel is richer in vitamin B12, selenium, vitamin B3, magnesium, vitamin B6, vitamin B5, and vitamin B2, while beef tenderloin is higher in zinc and iron.
  • Mackerel's daily need coverage for vitamin B12 is 689% higher.
  • Beef tenderloin has 4 times less magnesium than mackerel. Mackerel has 97mg of magnesium, while beef tenderloin has 22mg.
  • Mackerel is lower in saturated fat.

We used Fish, mackerel, Atlantic, cooked, dry heat and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Mackerel vs Beef tenderloin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +340.9%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +21.1%
Contains more PhosphorusPhosphorus +36.9%
Contains more ManganeseManganese +42.9%
Contains more SeleniumSelenium +125.3%
Contains more IronIron +98.1%
Contains more CopperCopper +30.9%
Contains more ZincZinc +328.7%
Contains less SodiumSodium -31.3%

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.7%
Contains more Vitamin B2Vitamin B2 +58.5%
Contains more Vitamin B3Vitamin B3 +128.3%
Contains more Vitamin B5Vitamin B5 +296%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin B12Vitamin B12 +672.4%
Contains more FolateFolate +300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mackerel Beef tenderloin DV% diff.
Vitamin B12 19µg 2.46µg 689%
Selenium 51.6µg 22.9µg 52%
Zinc 0.94mg 4.03mg 28%
Saturated fat 4.176g 9.72g 25%
Vitamin B3 6.85mg 3mg 24%
Polyunsaturated fat 4.3g 1g 22%
Iron 1.57mg 3.11mg 19%
Magnesium 97mg 22mg 18%
Choline 91mg 17%
Vitamin B6 0.46mg 0.25mg 16%
Vitamin B5 0.99mg 0.25mg 15%
Vitamin B2 0.412mg 0.26mg 12%
Phosphorus 278mg 203mg 11%
Fats 17.81g 24.6g 10%
Monounsaturated fat 7.006g 10.27g 8%
Vitamin A 54µg 0µg 6%
Vitamin B1 0.159mg 0.09mg 6%
Calories 262kcal 324kcal 3%
Copper 0.094mg 0.123mg 3%
Cholesterol 75mg 85mg 3%
Folate 2µg 8µg 2%
Potassium 401mg 331mg 2%
Sodium 83mg 57mg 1%
Calcium 15mg 9mg 1%
Protein 23.85g 23.9g 0%
Vitamin C 0.4mg 0mg 0%
Manganese 0.02mg 0.014mg 0%
Tryptophan 0.267mg 0.268mg 0%
Threonine 1.045mg 1.044mg 0%
Isoleucine 1.099mg 1.075mg 0%
Leucine 1.938mg 1.889mg 0%
Lysine 2.19mg 1.989mg 0%
Methionine 0.706mg 0.612mg 0%
Phenylalanine 0.931mg 0.933mg 0%
Valine 1.228mg 1.163mg 0%
Histidine 0.702mg 0.818mg 0%
Omega-3 - EPA 0.504g N/A
Omega-3 - DHA 0.699g N/A
Omega-3 - DPA 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more OtherOther +62%
Contains more FatsFats +38.1%
~equal in Protein ~23.9g
~equal in Carbs ~0g
~equal in Water ~48.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -57%
Contains more Poly. FatPolyunsaturated fat +330%
Contains more Mono. FatMonounsaturated fat +46.6%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.