95% Lean Ground Beef (Raw)vsMackerel (Raw)
95% Lean Ground Beef (Raw) has 137 calories and 21g protein per 100g. Mackerel (Raw) has 205 calories and 19g protein per 100g 95% Lean Ground Beef (Raw) has more protein, 95% Lean Ground Beef (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for 95% Lean Ground Beef (Raw) vs Mackerel (Raw)
Go with 95% Lean Ground Beef (Raw) at just 137 kcal per 100g — 33% fewer calories.
95% Lean Ground Beef (Raw) will keep you satisfied longer with 21.4g protein, 5g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
95% Lean Ground Beef (Raw) packs 21.4g of protein per 100g (62% of calories from protein) — the better pick for muscle growth and recovery.
95% Lean Ground Beef (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
⚠️Things to Watch
95% Lean Ground Beef (Raw)
Relatively high in cholesterol at 62mg per 100g.
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Fish Mackerel Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 137kcal7% | 205kcal10% | <0.1kcal |
| Protein | 21g43% | 19g37% | +2.8g |
| Total Fat | 5.0g6% | 14g18% | <0.1g |
| Saturated Fat | 2.2g11% | 3.3g16% | <0.1g |
| Trans Fat | 0.22g | — | — |
| Cholesterol | 62mg21% | 70mg23% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 4.0mcg0% | 50mcg6% | <0.1mcg |
| Vitamin C | 0mg0% | 0.40mg0% | <0.1mg |
| Vitamin D | 0.10mcg1% | 16mcg81% | <0.1mcg |
| Vitamin E | 0.17mg1% | 1.5mg10% | <0.1mg |
| Vitamin K | 0.30mcg0% | 5.0mcg4% | <0.1mcg |
| Vitamin B6 | 0.39mg23% | 0.40mg23% | <0.1mg |
| Vitamin B12 | 2.2mcg93% | 8.7mcg363% | <0.1mcg |
| Folate | 5.0mcg1% | 1.0mcg0% | +4.0mcg |
| Thiamin (B1) | <0.1mg3% | 0.18mg15% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.31mg24% | <0.1mg |
| Niacin (B3) | 5.5mg34% | 9.1mg57% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 66mg3% | 90mg4% | <0.1mg |
| Calcium | 9.0mg1% | 12mg1% | <0.1mg |
| Iron | 2.4mg13% | 1.6mg9% | +0.75mg |
| Potassium | 346mg7% | 314mg7% | +32mg |
| Phosphorus | 198mg16% | 217mg17% | <0.1mg |
| Magnesium | 22mg5% | 76mg18% | <0.1mg |
| Zinc | 5.1mg46% | 0.63mg6% | +4.5mg |
| Copper | <0.1mg9% | <0.1mg8% | +<0.1mg |
| Manganese | <0.1mg0% | <0.1mg1% | <0.1mg |
| Selenium | 17mcg32% | 44mcg80% | <0.1mcg |
🔬Nutritional Analysis
Calories: 95% Lean Ground Beef (Raw) is significantly lower in calories at just 137 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 50% fewer calories, making 95% Lean Ground Beef (Raw) the better choice for calorie-conscious diets.
Protein: 95% Lean Ground Beef (Raw) provides more protein with 21.4g versus 18.6g per 100g. In terms of protein-to-calorie efficiency, 95% Lean Ground Beef (Raw) offers better value for building and maintaining muscle.
Fat: Mackerel (Raw) has more fat (13.9g vs 5g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. 95% Lean Ground Beef (Raw) has less saturated fat (2.18g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin D (Mackerel (Raw): 16.1mcg vs 0.1mcg), Vitamin K (Mackerel (Raw): 5mcg vs 0.3mcg).
Key Minerals: Notable mineral differences include Zinc (95% Lean Ground Beef (Raw): 5.09mg vs 0.63mg), Magnesium (Mackerel (Raw): 76mg vs 22mg), Selenium (Mackerel (Raw): 44.1mcg vs 17.4mcg).
Diet Suitability: Both fit a low-carb or keto diet. 95% Lean Ground Beef (Raw) fits a high-protein diet. Both fit a low-sodium diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, 95% Lean Ground Beef (Raw) or Mackerel (Raw)?
- 95% Lean Ground Beef (Raw) has more protein with 21.4g per 100g compared to 18.6g for Mackerel (Raw).
- Which is lower in calories, 95% Lean Ground Beef (Raw) or Mackerel (Raw)?
- 95% Lean Ground Beef (Raw) is lower in calories with 137 kcal per 100g versus 205 kcal.
- Is 95% Lean Ground Beef (Raw) or Mackerel (Raw) healthier?
- It depends on your goals. 95% Lean Ground Beef (Raw) has 137 calories and 21.4g protein per 100g, while Mackerel (Raw) has 205 calories and 18.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, 95% Lean Ground Beef (Raw) or Mackerel (Raw)?
- 95% Lean Ground Beef (Raw) is leaner with 5g of fat per 100g compared to 13.9g.