Quick Summary
When to Choose Beef Liver
Choose Beef Liver for more vitamin B12 (83µg vs 19µg) and more vitamin B3 (18mg vs 10mg) per 100g. It is also lower in calories (175 vs 253 per 100g).
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more healthy fats (17g vs 4.8g) and more selenium (59µg vs 40µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Beef Liver | Mackerel (Atlantic) | Winner |
|---|---|---|---|
| Calories | 175 | 253.4 | 🏆 Beef Liver |
| Protein | 26.5g | 23.1g | 🏆 Beef Liver |
| Total Fat | 4.8g | 17.2g |
Key Vitamins & Minerals
Selenium
🏆 Mackerel (Atlantic) has 48% more
Vitamin B12
🏆 Beef Liver has 4.4x more
Vitamin B3 (Niacin)
🏆 Beef Liver has 69% more
Health Benefits Comparison
Beef Liver Benefits
- Highest source of bioavailable vitamin A
- Extremely rich in vitamin B12 for energy
- Excellent source of heme iron
- Contains all essential amino acids
- High in choline for brain health
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Practical Considerations
💰 Cost
Beef Liver: Moderate
Mackerel (Atlantic): Moderate
🕒 Preparation
Beef Liver: Easy
Mackerel (Atlantic): Easy
📦 Storage
Beef Liver: Refrigerate
Mackerel (Atlantic): Refrigerate
🍽️ Versatility
Beef Liver: Very versatile
Mackerel (Atlantic): Very versatile
The Bottom Line
Both Beef Liver and Mackerel (Atlantic) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Beef Liver if: Choose Beef Liver for more vitamin B12 (83µg vs 19µg) and more vitamin B3 (18mg vs 10mg) per 100g. It is also lower in calories (175 vs 253 per 100g).
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more healthy fats (17g vs 4.8g) and more selenium (59µg vs 40µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Beef Liver and Mackerel (Atlantic) in Nutrivio
Compare how Beef Liver and Mackerel (Atlantic) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
