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  6. Rib eye steak vs. Mackerel

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

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What are the differences between rib eye steak and mackerel?

  • Rib eye steak is higher in zinc, iron, and vitamin B3, yet mackerel is higher in vitamin B12, vitamin D, selenium, vitamin E, and phosphorus.
  • Mackerel's daily need coverage for vitamin B12 is 413% more.
  • Rib eye steak has 5 times more zinc than mackerel. While rib eye steak has 5.91mg of zinc, mackerel has only 1.1mg.
  • The amount of saturated fat in mackerel is lower.

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

Infographic

Rib eye steak vs Mackerel 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more IronIron +60%
Contains more ZincZinc +437.3%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +172.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +100%
Contains more CopperCopper +25%
Contains more PhosphorusPhosphorus +67.1%
Contains more SeleniumSelenium +147.1%

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.
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%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more Vitamin AVitamin A +487.5%
Contains more Vitamin EVitamin E +2280%
Contains more Vitamin DVitamin D +12500%
Contains more Vitamin B12Vitamin B12 +471.4%
Contains more Vitamin KVitamin K +387.5%
Contains more FolateFolate +150%
Contains more CholineCholine +108.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Mackerel DV% diff.
Vitamin B12 2.1µg 12µg 413%
Sodium 54mg 4450mg 191%
Vitamin D 7IU 1006IU 125%
Vitamin D 0.2µg 25.2µg 125%
Selenium 29.7µg 73.4µg 79%
Zinc 5.91mg 1.1mg 44%
Polyunsaturated fat 1.027g 6.21g 35%
Phosphorus 152mg 254mg 15%
Vitamin E 0.1mg 2.38mg 15%
Saturated fat 9.684g 7.148g 12%
Iron 2.24mg 1.4mg 11%
Vitamin B5 0.536mg 11%
Choline 48.8mg 101.6mg 10%
Protein 23.69g 18.5g 10%
Vitamin B3 4.908mg 3.3mg 10%
Magnesium 22mg 60mg 9%
Potassium 260mg 520mg 8%
Vitamin B2 0.287mg 0.19mg 7%
Calcium 11mg 66mg 6%
Cholesterol 80mg 95mg 5%
Monounsaturated fat 10.519g 8.32g 5%
Vitamin B6 0.477mg 0.41mg 5%
Vitamin K 1.6µg 7.8µg 5%
Fats 21.81g 25.1g 5%
Vitamin B1 0.071mg 0.02mg 4%
Vitamin A 8µg 47µg 4%
Manganese 0.08mg 3%
Folate 6µg 15µg 2%
Copper 0.08mg 0.1mg 2%
Calories 291kcal 305kcal 1%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0.001g 1.619g N/A
Omega-3 - DHA 0.001g 2.965g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0.391g 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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +28.1%
Contains more WaterWater +26.7%
Contains more FatsFats +15.1%
Contains more OtherOther +133900%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains more Mono. FatMonounsaturated fat +26.4%
Contains less Sat. FatSaturated fat -26.2%
Contains more Poly. FatPolyunsaturated fat +504.7%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.