Steak vs. Mackerel — In-Depth Nutrition Comparison
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The main differences between steak and mackerel
- Steak is richer in zinc and iron, yet mackerel is richer in vitamin B12, selenium, magnesium, phosphorus, vitamin B3, vitamin B2, and vitamin B1.
- Daily need coverage for vitamin B12 for mackerel is 700% higher.
- Steak contains 7 times more zinc than mackerel. Steak contains 6.34mg of zinc, while mackerel contains 0.94mg.
- Mackerel contains less saturated fat.
Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, mackerel, Atlantic, cooked, dry heat.
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.
| Contains more IronIron | +52.9% |
| Contains more ZincZinc | +574.5% |
| Contains less SodiumSodium | -30.1% |
| Contains more MagnesiumMagnesium | +321.7% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +43.7% |
| Contains more CopperCopper | +10.6% |
| Contains more PhosphorusPhosphorus | +70.6% |
| Contains more SeleniumSelenium | +62.3% |
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 DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| 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 B12Vitamin B12 | +763.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 19µg | 700% |
| Zinc | 6.34mg | 0.94mg | 49% |
| Selenium | 31.8µg | 51.6µg | 36% |
| Polyunsaturated fat | 0.896g | 4.3g | 23% |
| Vitamin B5 | 0.99mg | 20% | |
| Saturated fat | 8.443g | 4.176g | 19% |
| Magnesium | 23mg | 97mg | 18% |
| Phosphorus | 163mg | 278mg | 16% |
| Vitamin B3 | 5.149mg | 6.85mg | 11% |
| Iron | 2.4mg | 1.57mg | 10% |
| Vitamin B2 | 0.301mg | 0.412mg | 9% |
| Vitamin B1 | 0.074mg | 0.159mg | 7% |
| Monounsaturated fat | 9.171g | 7.006g | 5% |
| Vitamin A | 7µg | 54µg | 5% |
| Potassium | 279mg | 401mg | 4% |
| Vitamin B6 | 0.5mg | 0.46mg | 3% |
| Protein | 24.85g | 23.85g | 2% |
| Fats | 19.02g | 17.81g | 2% |
| Vitamin K | 1.6µg | 1% | |
| Sodium | 58mg | 83mg | 1% |
| Manganese | 0.02mg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Copper | 0.085mg | 0.094mg | 1% |
| Vitamin D | 6IU | 1% | |
| Cholesterol | 78mg | 75mg | 1% |
| Folate | 6µg | 2µg | 1% |
| Calories | 271kcal | 262kcal | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Calcium | 12mg | 15mg | 0% |
| Tryptophan | 0.278mg | 0.267mg | 0% |
| Threonine | 1.171mg | 1.045mg | 0% |
| Isoleucine | 1.157mg | 1.099mg | 0% |
| Leucine | 2.142mg | 1.938mg | 0% |
| Lysine | 2.38mg | 2.19mg | 0% |
| Methionine | 0.672mg | 0.706mg | 0% |
| Phenylalanine | 0.997mg | 0.931mg | 0% |
| Valine | 1.242mg | 1.228mg | 0% |
| Histidine | 0.931mg | 0.702mg | 0% |
| Omega-3 - EPA | 0.001g | 0.504g | N/A |
| Omega-3 - DHA | 0.001g | 0.699g | N/A |
| Omega-3 - DPA | 0.013g | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +838.9% |
~equal in
Protein
~23.85g
~equal in
Fats
~17.81g
~equal in
Carbs
~0g
~equal in
Water
~53.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +30.9% |
| Contains less Sat. FatSaturated fat | -50.5% |
| Contains more Poly. FatPolyunsaturated fat | +379.9% |
