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Mackerel vs Egg - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 278mg)
Which food contains less Sugars?
Mackerel
Mackerel contains less Sugars (difference - 1.12g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 4326mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 3.881g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Egg
Lower in Cholesterol ok
Lower in Sugars ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Mackerel
28
Egg
Mineral Summary Score
100
Mackerel
55
Egg

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Egg
Contains more Iron +17.6%
Contains more Calcium +32%
Contains more Potassium +312.7%
Contains more Magnesium +500%
Contains more Phosphorus +47.7%
Contains more Copper +1900%
Contains less Sodium -97.2%
Equal in Zinc - 1.05
Contains more Iron +17.6%
Contains more Calcium +32%
Contains more Potassium +312.7%
Contains more Magnesium +500%
Contains more Phosphorus +47.7%
Contains more Copper +1900%
Contains less Sodium -97.2%
Equal in Zinc - 1.05

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Egg
Contains more Vitamin D +1056.3%
Contains more Vitamin E +131.1%
Contains more Vitamin B3 +5056.3%
Contains more Vitamin B6 +238.8%
Contains more Vitamin B12 +981.1%
Contains more Vitamin K +2500%
Contains more Vitamin A +231.2%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +170%
Contains more Vitamin D +1056.3%
Contains more Vitamin E +131.1%
Contains more Vitamin B3 +5056.3%
Contains more Vitamin B6 +238.8%
Contains more Vitamin B12 +981.1%
Contains more Vitamin K +2500%
Contains more Vitamin A +231.2%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +170%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Mackerel
75%
Egg
Carbohydrates
0%
Mackerel
1%
Egg
Fats
116%
Mackerel
49%
Egg

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Egg Opinion
Calories 305 155 Mackerel
Protein 18.5 12.58 Mackerel
Fats 25.1 10.61 Mackerel
Vitamin C 0 0
Carbs 0 1.12 Egg
Cholesterol 95 373 Mackerel
Vitamin D 1006 87 Mackerel
Iron 1.4 1.19 Mackerel
Calcium 66 50 Mackerel
Potassium 520 126 Mackerel
Magnesium 60 10 Mackerel
Sugars 0 1.12 Egg
Fiber 0 0
Copper 0.1 2 Egg
Zinc 1.1 1.05 Mackerel
Starch
Phosphorus 254 172 Mackerel
Sodium 4450 124 Egg
Vitamin A 157 520 Egg
Vitamin E 2.38 1.03 Mackerel
Vitamin D 25.2 2.2 Mackerel
Vitamin B1 0.02 0.066 Egg
Vitamin B2 0.19 0.513 Egg
Vitamin B3 3.3 0.064 Mackerel
Vitamin B5 1.398 Egg
Vitamin B6 0.41 0.121 Mackerel
Vitamin B12 12 1.11 Mackerel
Vitamin K 7.8 0.3 Mackerel
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.148 3.267 Egg
Monounsaturated Fat 8.32 4.077 Mackerel
Polyunsaturated fat 6.21 1.414 Mackerel
Tryptophan 0.153 Egg
Threonine 0.604 Egg
Isoleucine 0.686 Egg
Leucine 1.075 Egg
Lysine 0.904 Egg
Methionine 0.392 Egg
Phenylalanine 0.668 Egg
Valine 0.767 Egg
Histidine 0.298 Egg
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.