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 for 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.
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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.
| Contains more MagnesiumMagnesium | +321.7% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +43.7% |
| Contains more PhosphorusPhosphorus | +70.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +62.3% |
| Contains more IronIron | +52.9% |
| Contains more ZincZinc | +574.5% |
| Contains less SodiumSodium | -30.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +671.4% |
| Contains more Vitamin B1Vitamin B1 | +114.9% |
| Contains more Vitamin B2Vitamin B2 | +36.9% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +763.6% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 19µg | 2.2µg | 700% |
| Zinc | 0.94mg | 6.34mg | 49% |
| Selenium | 51.6µg | 31.8µg | 36% |
| Polyunsaturated fat | 4.3g | 0.896g | 23% |
| Vitamin B5 | 0.99mg | 20% | |
| Saturated fat | 4.176g | 8.443g | 19% |
| Magnesium | 97mg | 23mg | 18% |
| Phosphorus | 278mg | 163mg | 16% |
| Vitamin B3 | 6.85mg | 5.149mg | 11% |
| Iron | 1.57mg | 2.4mg | 10% |
| Vitamin B2 | 0.412mg | 0.301mg | 9% |
| Vitamin B1 | 0.159mg | 0.074mg | 7% |
| Monounsaturated fat | 7.006g | 9.171g | 5% |
| Vitamin A | 54µg | 7µg | 5% |
| Potassium | 401mg | 279mg | 4% |
| Vitamin B6 | 0.46mg | 0.5mg | 3% |
| Protein | 23.85g | 24.85g | 2% |
| Fats | 17.81g | 19.02g | 2% |
| Vitamin K | 1.6µg | 1% | |
| Sodium | 83mg | 58mg | 1% |
| Manganese | 0.02mg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Copper | 0.094mg | 0.085mg | 1% |
| Vitamin D | 6IU | 1% | |
| Cholesterol | 75mg | 78mg | 1% |
| Folate | 2µg | 6µg | 1% |
| Calories | 262kcal | 271kcal | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Calcium | 15mg | 12mg | 0% |
| Tryptophan | 0.267mg | 0.278mg | 0% |
| Threonine | 1.045mg | 1.171mg | 0% |
| Isoleucine | 1.099mg | 1.157mg | 0% |
| Leucine | 1.938mg | 2.142mg | 0% |
| Lysine | 2.19mg | 2.38mg | 0% |
| Methionine | 0.706mg | 0.672mg | 0% |
| Phenylalanine | 0.931mg | 0.997mg | 0% |
| Valine | 1.228mg | 1.242mg | 0% |
| Histidine | 0.702mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.504g | 0.001g | N/A |
| Omega-3 - DHA | 0.699g | 0.001g | N/A |
| Omega-3 - DPA | 0.106g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +838.9% |
~equal in
Protein
~24.85g
~equal in
Fats
~19.02g
~equal in
Carbs
~0g
~equal in
Water
~55.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Poly. FatPolyunsaturated fat | +379.9% |
| Contains more Mono. FatMonounsaturated fat | +30.9% |
