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  6. Steak vs. Mackerel

Steak vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between Steak and Mackerel?

  • Steak is higher in Zinc, Iron, Vitamin B3, and Vitamin B2, yet Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Phosphorus, and Magnesium.
  • Mackerel's daily need coverage for Vitamin B12 is 408% more.
  • Steak has 6 times more Zinc than Mackerel. While Steak has 6.34mg of Zinc, Mackerel has only 1.1mg.
  • The amount of Sodium in Steak is lower.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Fish, mackerel, salted types in this article.

Infographic

Steak vs Mackerel 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.
Steak
Steak
3
:
6
Mackerel
Mackerel
Contains more Iron +71.4%
Contains less Sodium -98.7%
Contains more Zinc +476.4%
Contains more Calcium +450%
Contains more Magnesium +160.9%
Contains more Phosphorus +55.8%
Contains more Potassium +86.4%
Contains more Copper +17.6%
Contains more Selenium +130.8%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Iron +71.4%
Contains less Sodium -98.7%
Contains more Zinc +476.4%
Contains more Calcium +450%
Contains more Magnesium +160.9%
Contains more Phosphorus +55.8%
Contains more Potassium +86.4%
Contains more Copper +17.6%
Contains more Selenium +130.8%

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.
Steak
Steak
4
:
6
Mackerel
Mackerel
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B3 +56%
Contains more Vitamin B6 +22%
Contains more Vitamin A +528%
Contains more Vitamin D +25100%
Contains more Folate +150%
Contains more Vitamin B12 +445.5%
Contains more Vitamin K +387.5%
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +58.4%
Contains more Vitamin B3 +56%
Contains more Vitamin B6 +22%
Contains more Vitamin A +528%
Contains more Vitamin D +25100%
Contains more Folate +150%
Contains more Vitamin B12 +445.5%
Contains more Vitamin K +387.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
2
Mackerel
Mackerel
Contains more Protein +34.3%
Contains more Water +29.3%
Contains more Fats +32%
Contains more Other +2381.5%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +34.3%
Contains more Water +29.3%
Contains more Fats +32%
Contains more Other +2381.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Mackerel
Mackerel
Contains more Monounsaturated Fat +10.2%
Contains less Saturated Fat -15.3%
Contains more Polyunsaturated fat +593.1%
Equal in Monounsaturated Fat - 8.32
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains more Monounsaturated Fat +10.2%
Contains less Saturated Fat -15.3%
Contains more Polyunsaturated fat +593.1%
Equal in Monounsaturated Fat - 8.32

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Mackerel Opinion
Protein 24.85g 18.5g Steak
Fats 19.02g 25.1g Mackerel
Calories 271kcal 305kcal Mackerel
Calcium 12mg 66mg Mackerel
Iron 2.4mg 1.4mg Steak
Magnesium 23mg 60mg Mackerel
Phosphorus 163mg 254mg Mackerel
Potassium 279mg 520mg Mackerel
Sodium 58mg 4450mg Steak
Zinc 6.34mg 1.1mg Steak
Copper 0.085mg 0.1mg Mackerel
Selenium 31.8µg 73.4µg Mackerel
Vitamin A 25IU 157IU Mackerel
Vitamin A RAE 7µg 47µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 6IU 1006IU Mackerel
Vitamin D 0.1µg 25.2µg Mackerel
Vitamin B1 0.074mg 0.02mg Steak
Vitamin B2 0.301mg 0.19mg Steak
Vitamin B3 5.149mg 3.3mg Steak
Vitamin B6 0.5mg 0.41mg Steak
Folate 6µg 15µg Mackerel
Vitamin B12 2.2µg 12µg Mackerel
Vitamin K 1.6µg 7.8µg Mackerel
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Cholesterol 78mg 95mg Steak
Saturated Fat 8.443g 7.148g Mackerel
Omega-3 - DHA 0.001g 2.965g Mackerel
Omega-3 - EPA 0.001g 1.619g Mackerel
Omega-3 - DPA 0.013g 0.391g Mackerel
Monounsaturated Fat 9.171g 8.32g Steak
Polyunsaturated fat 0.896g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
49%
Steak
212%
Mackerel
Minerals Daily Need Coverage Score
59%
Steak
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 4392mg)
Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 17mg)
Which food is cheaper?
Steak
Steak is cheaper (difference - $4.6)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 1.295g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.