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  6. Egg vs. Mackerel

Egg vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Egg and Mackerel?

  • Egg is richer in Copper, Vitamin A RAE, and Folate, while Mackerel is higher in Vitamin B12, Vitamin B3, Selenium, Vitamin B6, Magnesium, and Phosphorus.
  • Mackerel's daily need coverage for Vitamin B12 is 745% higher.
  • Mackerel has 22 times less Folate than Egg. Egg has 44µg of Folate, while Mackerel has 2µg.
  • Mackerel is lower in Cholesterol.

We used Egg, whole, cooked, hard-boiled and Fish, mackerel, Atlantic, cooked, dry heat types in this comparison.

Infographic

Egg vs Mackerel infographic
Infographic link

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.
Egg
Egg
4
:
6
Mackerel
Mackerel
Contains more Calcium +233.3%
Contains more Zinc +11.7%
Contains more Copper +2027.7%
Contains more Manganese +30%
Contains more Iron +31.9%
Contains more Magnesium +870%
Contains more Phosphorus +61.6%
Contains more Potassium +218.3%
Contains less Sodium -33.1%
Contains more Selenium +67.5%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +233.3%
Contains more Zinc +11.7%
Contains more Copper +2027.7%
Contains more Manganese +30%
Contains more Iron +31.9%
Contains more Magnesium +870%
Contains more Phosphorus +61.6%
Contains more Potassium +218.3%
Contains less Sodium -33.1%
Contains more Selenium +67.5%

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.
Egg
Egg
7
:
5
Mackerel
Mackerel
Contains more Vitamin A +188.9%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B5 +41.2%
Contains more Folate +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B3 +10603.1%
Contains more Vitamin B6 +280.2%
Contains more Vitamin B12 +1611.7%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +188.9%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B5 +41.2%
Contains more Folate +2100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B3 +10603.1%
Contains more Vitamin B6 +280.2%
Contains more Vitamin B12 +1611.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +40.1%
Contains more Protein +89.6%
Contains more Fats +67.9%
Contains more Other +373.8%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +40.1%
Contains more Protein +89.6%
Contains more Fats +67.9%
Contains more Other +373.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +71.8%
Contains more Polyunsaturated fat +204.1%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -21.8%
Contains more Monounsaturated Fat +71.8%
Contains more Polyunsaturated fat +204.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Mackerel Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 23.85g Mackerel
Fats 10.61g 17.81g Mackerel
Carbs 1.12g 0g Egg
Calories 155kcal 262kcal Mackerel
Sugar 1.12g Mackerel
Calcium 50mg 15mg Egg
Iron 1.19mg 1.57mg Mackerel
Magnesium 10mg 97mg Mackerel
Phosphorus 172mg 278mg Mackerel
Potassium 126mg 401mg Mackerel
Sodium 124mg 83mg Mackerel
Zinc 1.05mg 0.94mg Egg
Copper 2mg 0.094mg Egg
Manganese 0.026mg 0.02mg Egg
Selenium 30.8µg 51.6µg Mackerel
Vitamin A 520IU 180IU Egg
Vitamin A RAE 149µg 54µg Egg
Vitamin E 1.03mg Egg
Vitamin D 87IU Egg
Vitamin D 2.2µg Egg
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.066mg 0.159mg Mackerel
Vitamin B2 0.513mg 0.412mg Egg
Vitamin B3 0.064mg 6.85mg Mackerel
Vitamin B5 1.398mg 0.99mg Egg
Vitamin B6 0.121mg 0.46mg Mackerel
Folate 44µg 2µg Egg
Vitamin B12 1.11µg 19µg Mackerel
Vitamin K 0.3µg Egg
Tryptophan 0.153mg 0.267mg Mackerel
Threonine 0.604mg 1.045mg Mackerel
Isoleucine 0.686mg 1.099mg Mackerel
Leucine 1.075mg 1.938mg Mackerel
Lysine 0.904mg 2.19mg Mackerel
Methionine 0.392mg 0.706mg Mackerel
Phenylalanine 0.668mg 0.931mg Mackerel
Valine 0.767mg 1.228mg Mackerel
Histidine 0.298mg 0.702mg Mackerel
Cholesterol 373mg 75mg Mackerel
Saturated Fat 3.267g 4.176g Egg
Omega-3 - DHA 0.038g 0.699g Mackerel
Omega-3 - EPA 0.005g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 4.077g 7.006g Mackerel
Polyunsaturated fat 1.414g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
235%
Mackerel
Minerals Daily Need Coverage Score
103%
Egg
64%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 298mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 0.909g)
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 minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.