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  6. Mackerel vs. Flank steak

Mackerel vs. Flank steak — In-Depth Nutrition Comparison

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A recap on differences between mackerel and flank steak

  • Mackerel is higher in vitamin B12, selenium, vitamin B2, magnesium, phosphorus, vitamin B5, and vitamin B1, yet flank steak is higher in zinc and vitamin B6.
  • Mackerel covers your daily vitamin B12 needs 724% more than flank steak.
  • Mackerel contains 4 times more magnesium than flank steak. While mackerel contains 97mg of magnesium, flank steak contains only 23mg.
  • The amount of saturated fat in flank steak is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +321.7%
Contains more PotassiumPotassium +18.3%
Contains more CopperCopper +14.6%
Contains more PhosphorusPhosphorus +32.4%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +75.5%
Contains more CalciumCalcium +33.3%
Contains more IronIron +10.8%
Contains more ZincZinc +421.3%
Contains less SodiumSodium -32.5%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +112%
Contains more Vitamin B2Vitamin B2 +209.8%
Contains more Vitamin B5Vitamin B5 +81.7%
Contains more Vitamin B12Vitamin B12 +1065.6%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more FolateFolate +350%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~7.363mg

All nutrients comparison - raw data values

Nutrient Mackerel Flank steak DV% diff.
Vitamin B12 19µg 1.63µg 724%
Selenium 51.6µg 29.4µg 40%
Zinc 0.94mg 4.9mg 36%
Polyunsaturated fat 4.3g 0.322g 27%
Vitamin B2 0.412mg 0.133mg 21%
Choline 105.4mg 19%
Magnesium 97mg 23mg 18%
Fats 17.81g 8.23g 15%
Phosphorus 278mg 210mg 10%
Vitamin B5 0.99mg 0.545mg 9%
Monounsaturated fat 7.006g 3.317g 9%
Vitamin B6 0.46mg 0.579mg 9%
Protein 23.85g 27.66g 8%
Vitamin B1 0.159mg 0.075mg 7%
Vitamin A 54µg 0µg 6%
Saturated fat 4.176g 3.395g 4%
Calories 262kcal 192kcal 4%
Vitamin E 0.38mg 3%
Vitamin B3 6.85mg 7.363mg 3%
Iron 1.57mg 1.74mg 2%
Folate 2µg 9µg 2%
Potassium 401mg 339mg 2%
Sodium 83mg 56mg 1%
Copper 0.094mg 0.082mg 1%
Vitamin K 1.4µg 1%
Calcium 15mg 20mg 1%
Cholesterol 75mg 79mg 1%
Vitamin C 0.4mg 0mg 0%
Manganese 0.02mg 0.009mg 0%
Tryptophan 0.267mg 0.182mg 0%
Threonine 1.045mg 1.105mg 0%
Isoleucine 1.099mg 1.259mg 0%
Leucine 1.938mg 2.201mg 0%
Lysine 2.19mg 2.338mg 0%
Methionine 0.706mg 0.72mg 0%
Phenylalanine 0.931mg 1.093mg 0%
Valine 1.228mg 1.372mg 0%
Histidine 0.702mg 0.883mg 0%
Omega-3 - EPA 0.504g 0g N/A
Omega-3 - DHA 0.699g 0g N/A
Omega-3 - DPA 0.106g 0g 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +116.4%
Contains more OtherOther +-8550%
Contains more ProteinProtein +16%
Contains more WaterWater +20.5%
~equal in Carbs ~0g

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
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 +111.2%
Contains more Poly. FatPolyunsaturated fat +1235.4%
Contains less Sat. FatSaturated fat -18.7%

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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. 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.