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  6. Mackerel vs. Steak

Mackerel vs. Steak — In-Depth Nutrition Comparison

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The main differences between Mackerel and Steak

  • Mackerel is richer in Vitamin B12, Selenium, Magnesium, Phosphorus, Vitamin B3, Vitamin B2, and Vitamin B1, yet Steak is richer in Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Mackerel is 700% higher.
  • Mackerel contains 4 times more Magnesium than Steak. Mackerel contains 97mg of Magnesium, while Steak contains 23mg.
  • 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 off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Mackerel vs 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.
Mackerel
Mackerel
7
:
3
Steak
Steak
Contains more Calcium +25%
Contains more Magnesium +321.7%
Contains more Phosphorus +70.6%
Contains more Potassium +43.7%
Contains more Copper +10.6%
Contains more Selenium +62.3%
Contains more Iron +52.9%
Contains less Sodium -30.1%
Contains more Zinc +574.5%
Equal in Copper - 0.085
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +25%
Contains more Magnesium +321.7%
Contains more Phosphorus +70.6%
Contains more Potassium +43.7%
Contains more Copper +10.6%
Contains more Selenium +62.3%
Contains more Iron +52.9%
Contains less Sodium -30.1%
Contains more Zinc +574.5%
Equal in Copper - 0.085

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
:
4
Steak
Steak
Contains more Vitamin A +620%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B2 +36.9%
Contains more Vitamin B3 +33%
Contains more Vitamin B12 +763.6%
Contains more Folate +200%
Equal in Vitamin B6 - 0.5
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +620%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +114.9%
Contains more Vitamin B2 +36.9%
Contains more Vitamin B3 +33%
Contains more Vitamin B12 +763.6%
Contains more Folate +200%
Equal in Vitamin B6 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
1
:
3
Steak
Steak
Contains more Other +838.9%
Equal in Protein - 24.85
Equal in Fats - 19.02
Equal in Water - 55.59
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Other +838.9%
Equal in Protein - 24.85
Equal in Fats - 19.02
Equal in Water - 55.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Steak
Steak
Contains less Saturated Fat -50.5%
Contains more Polyunsaturated fat +379.9%
Contains more Monounsaturated Fat +30.9%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -50.5%
Contains more Polyunsaturated fat +379.9%
Contains more Monounsaturated Fat +30.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Steak Opinion
Protein 23.85g 24.85g Steak
Fats 17.81g 19.02g Steak
Calories 262kcal 271kcal Steak
Calcium 15mg 12mg Mackerel
Iron 1.57mg 2.4mg Steak
Magnesium 97mg 23mg Mackerel
Phosphorus 278mg 163mg Mackerel
Potassium 401mg 279mg Mackerel
Sodium 83mg 58mg Steak
Zinc 0.94mg 6.34mg Steak
Copper 0.094mg 0.085mg Mackerel
Manganese 0.02mg Mackerel
Selenium 51.6µg 31.8µg Mackerel
Vitamin A 180IU 25IU Mackerel
Vitamin A RAE 54µg 7µg Mackerel
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin C 0.4mg 0mg Mackerel
Vitamin B1 0.159mg 0.074mg Mackerel
Vitamin B2 0.412mg 0.301mg Mackerel
Vitamin B3 6.85mg 5.149mg Mackerel
Vitamin B5 0.99mg Mackerel
Vitamin B6 0.46mg 0.5mg Steak
Folate 2µg 6µg Steak
Vitamin B12 19µg 2.2µg Mackerel
Vitamin K 1.6µg Steak
Tryptophan 0.267mg 0.278mg Steak
Threonine 1.045mg 1.171mg Steak
Isoleucine 1.099mg 1.157mg Steak
Leucine 1.938mg 2.142mg Steak
Lysine 2.19mg 2.38mg Steak
Methionine 0.706mg 0.672mg Mackerel
Phenylalanine 0.931mg 0.997mg Steak
Valine 1.228mg 1.242mg Steak
Histidine 0.702mg 0.931mg Steak
Cholesterol 75mg 78mg Mackerel
Saturated Fat 4.176g 8.443g Mackerel
Omega-3 - DHA 0.699g 0.001g Mackerel
Omega-3 - EPA 0.504g 0.001g Mackerel
Omega-3 - DPA 0.106g 0.013g Mackerel
Monounsaturated Fat 7.006g 9.171g Steak
Polyunsaturated fat 4.3g 0.896g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Steak
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
49%
Steak
Minerals Daily Need Coverage Score
64%
Mackerel
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 25mg)
Which food is cheaper?
Steak
Steak is cheaper (difference - $4.6)
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 - 3mg)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 4.267g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.