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  6. Mackerel vs. Rib eye steak

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

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The main differences between mackerel and rib eye steak

  • Mackerel is richer in vitamin B12, selenium, phosphorus, magnesium, vitamin B3, vitamin B2, and vitamin B5, yet rib eye steak is richer in zinc and iron.
  • Daily need coverage for vitamin B12 for mackerel is 704% higher.
  • Mackerel contains 4 times more magnesium than rib eye steak. Mackerel contains 97mg of magnesium, while rib eye steak contains 22mg.
  • Mackerel contains less saturated fat.

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

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 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +340.9%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +54.2%
Contains more CopperCopper +17.5%
Contains more PhosphorusPhosphorus +82.9%
Contains more SeleniumSelenium +73.7%
Contains more IronIron +42.7%
Contains more ZincZinc +528.7%
Contains less SodiumSodium -34.9%
Contains more ManganeseManganese +300%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +575%
Contains more Vitamin B1Vitamin B1 +123.9%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B3Vitamin B3 +39.6%
Contains more Vitamin B5Vitamin B5 +84.7%
Contains more Vitamin B12Vitamin B12 +804.8%
Contains more FolateFolate +200%
~equal in Vitamin B6 ~0.477mg

All nutrients comparison - raw data values

Nutrient Mackerel Rib eye steak DV% diff.
Vitamin B12 19µg 2.1µg 704%
Zinc 0.94mg 5.91mg 45%
Selenium 51.6µg 29.7µg 40%
Saturated fat 4.176g 9.684g 25%
Polyunsaturated fat 4.3g 1.027g 22%
Phosphorus 278mg 152mg 18%
Magnesium 97mg 22mg 18%
Vitamin B3 6.85mg 4.908mg 12%
Vitamin B2 0.412mg 0.287mg 10%
Vitamin B5 0.99mg 0.536mg 9%
Monounsaturated fat 7.006g 10.519g 9%
Choline 48.8mg 9%
Iron 1.57mg 2.24mg 8%
Vitamin B1 0.159mg 0.071mg 7%
Fats 17.81g 21.81g 6%
Vitamin A 54µg 8µg 5%
Potassium 401mg 260mg 4%
Manganese 0.02mg 0.08mg 3%
Copper 0.094mg 0.08mg 2%
Cholesterol 75mg 80mg 2%
Folate 2µg 6µg 1%
Vitamin K 1.6µg 1%
Calories 262kcal 291kcal 1%
Vitamin B6 0.46mg 0.477mg 1%
Vitamin D 0.2µg 1%
Vitamin E 0.1mg 1%
Sodium 83mg 54mg 1%
Vitamin D 7IU 1%
Protein 23.85g 23.69g 0%
Vitamin C 0.4mg 0mg 0%
Calcium 15mg 11mg 0%
Trans fat 1.478g N/A
Tryptophan 0.267mg 0.265mg 0%
Threonine 1.045mg 1.116mg 0%
Isoleucine 1.099mg 1.103mg 0%
Leucine 1.938mg 2.041mg 0%
Lysine 2.19mg 2.269mg 0%
Methionine 0.706mg 0.641mg 0%
Phenylalanine 0.931mg 0.95mg 0%
Valine 1.228mg 1.184mg 0%
Histidine 0.702mg 0.888mg 0%
Omega-3 - EPA 0.504g 0.001g N/A
Omega-3 - DHA 0.699g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 OtherOther +50600%
Contains more FatsFats +22.5%
~equal in Protein ~23.69g
~equal in Carbs ~0g
~equal in Water ~54.49g

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% 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 -56.9%
Contains more Poly. FatPolyunsaturated fat +318.7%
Contains more Mono. FatMonounsaturated fat +50.1%

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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. 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.