Quick Summary
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more vitamin B12 (19µg vs 2.7µg), more selenium (59µg vs 32µg), and more healthy fats (17g vs 9.4g) per 100g.
When to Choose Lamb (Grass-Fed, Lean)
Choose Lamb (Grass-Fed, Lean) for more protein (30g vs 23g) per 100g. It is also lower in calories (206 vs 253 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Mackerel (Atlantic) | Lamb (Grass-Fed, Lean) | Winner |
|---|---|---|---|
| Calories | 253.4 | 205.9 | 🏆 Lamb (Grass-Fed, Lean) |
| Protein | 23.1g | 29.6g | 🏆 Lamb (Grass-Fed, Lean) |
| Total Fat | 17.2g | 9.4g |
Key Vitamins & Minerals
Phosphorus
Selenium
🏆 Mackerel (Atlantic) has 83% more
Vitamin B12
🏆 Mackerel (Atlantic) has 7.0x more
Vitamin B3 (Niacin)
🏆 Mackerel (Atlantic) has 42% more
Health Benefits Comparison
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)
Lamb (Grass-Fed, Lean) Benefits
- Complete protein with all essential amino acids (25g per 3oz)
- Exceptional vitamin B12 (97% DV) for energy and nerves
- Very high zinc (45% DV) for immunity
- Rich in iron (15% DV) in highly absorbable heme form
- Provides selenium (26% DV) for thyroid
Practical Considerations
💰 Cost
Mackerel (Atlantic): Moderate
Lamb (Grass-Fed, Lean): Moderate
🕒 Preparation
Mackerel (Atlantic): Easy
Lamb (Grass-Fed, Lean): Easy
📦 Storage
Mackerel (Atlantic): Refrigerate
Lamb (Grass-Fed, Lean): Refrigerate
🍽️ Versatility
Mackerel (Atlantic): Very versatile
Lamb (Grass-Fed, Lean): Very versatile
The Bottom Line
Both Mackerel (Atlantic) and Lamb (Grass-Fed, Lean) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more vitamin B12 (19µg vs 2.7µg), more selenium (59µg vs 32µg), and more healthy fats (17g vs 9.4g) per 100g.
Choose Lamb (Grass-Fed, Lean) if: Choose Lamb (Grass-Fed, Lean) for more protein (30g vs 23g) per 100g. It is also lower in calories (206 vs 253 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Mackerel (Atlantic) and Lamb (Grass-Fed, Lean) in Nutrivio
Compare how Mackerel (Atlantic) and Lamb (Grass-Fed, Lean) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
