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
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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 | +71.4% |
| Contains more ZincZinc | +476.4% |
| Contains less SodiumSodium | -98.7% |
| Contains more MagnesiumMagnesium | +160.9% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +86.4% |
| Contains more CopperCopper | +17.6% |
| Contains more PhosphorusPhosphorus | +55.8% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin B1Vitamin B1 | +270% |
| Contains more Vitamin B2Vitamin B2 | +58.4% |
| Contains more Vitamin B3Vitamin B3 | +56% |
| Contains more Vitamin B6Vitamin B6 | +22% |
| Contains more Vitamin AVitamin A | +571.4% |
| Contains more Vitamin DVitamin D | +25100% |
| Contains more Vitamin B12Vitamin B12 | +445.5% |
| Contains more Vitamin KVitamin K | +387.5% |
| Contains more FolateFolate | +150% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 12µg | 408% |
| Sodium | 58mg | 4450mg | 191% |
| Vitamin D | 0.1µg | 25.2µg | 126% |
| Vitamin D | 6IU | 1006IU | 125% |
| Selenium | 31.8µg | 73.4µg | 76% |
| Zinc | 6.34mg | 1.1mg | 48% |
| Polyunsaturated fat | 0.896g | 6.21g | 35% |
| Choline | 101.6mg | 18% | |
| Vitamin E | 2.38mg | 16% | |
| Iron | 2.4mg | 1.4mg | 13% |
| Phosphorus | 163mg | 254mg | 13% |
| Protein | 24.85g | 18.5g | 13% |
| Vitamin B3 | 5.149mg | 3.3mg | 12% |
| Vitamin B2 | 0.301mg | 0.19mg | 9% |
| Fats | 19.02g | 25.1g | 9% |
| Magnesium | 23mg | 60mg | 9% |
| Vitamin B6 | 0.5mg | 0.41mg | 7% |
| Potassium | 279mg | 520mg | 7% |
| Saturated fat | 8.443g | 7.148g | 6% |
| Cholesterol | 78mg | 95mg | 6% |
| Vitamin B1 | 0.074mg | 0.02mg | 5% |
| Calcium | 12mg | 66mg | 5% |
| Vitamin K | 1.6µg | 7.8µg | 5% |
| Vitamin A | 7µg | 47µg | 4% |
| Monounsaturated fat | 9.171g | 8.32g | 2% |
| Calories | 271kcal | 305kcal | 2% |
| Folate | 6µg | 15µg | 2% |
| Copper | 0.085mg | 0.1mg | 2% |
| Tryptophan | 0.278mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.157mg | 0% | |
| Leucine | 2.142mg | 0% | |
| Lysine | 2.38mg | 0% | |
| Methionine | 0.672mg | 0% | |
| Phenylalanine | 0.997mg | 0% | |
| Valine | 1.242mg | 0% | |
| Histidine | 0.931mg | 0% | |
| Omega-3 - EPA | 0.001g | 1.619g | N/A |
| Omega-3 - DHA | 0.001g | 2.965g | N/A |
| Omega-3 - DPA | 0.013g | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +34.3% |
| Contains more WaterWater | +29.3% |
| Contains more FatsFats | +32% |
| Contains more OtherOther | +2381.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.3% |
| Contains more Poly. FatPolyunsaturated fat | +593.1% |
~equal in
Monounsaturated fat
~8.32g