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Egg vs. Mackerel — In-Depth Nutrition Comparison

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What are the main differences between eggs and mackerel?

  • Eggs are richer in copper, folate, and vitamin B5, 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 eggs. Eggs have 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +2027.7%
Contains more ZincZinc +11.7%
Contains more ManganeseManganese +30%
Contains more MagnesiumMagnesium +870%
Contains more PotassiumPotassium +218.3%
Contains more IronIron +31.9%
Contains more PhosphorusPhosphorus +61.6%
Contains less SodiumSodium -33.1%
Contains more SeleniumSelenium +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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B3Vitamin B3 +10603.1%
Contains more Vitamin B6Vitamin B6 +280.2%
Contains more Vitamin B12Vitamin B12 +1611.7%

All nutrients comparison - raw data values

Nutrient Egg Mackerel DV% diff.
Vitamin B12 1.11µg 19µg 745%
Copper 2mg 0.094mg 212%
Cholesterol 373mg 75mg 99%
Choline 293.8mg 53%
Vitamin B3 0.064mg 6.85mg 42%
Selenium 30.8µg 51.6µg 38%
Vitamin B6 0.121mg 0.46mg 26%
Protein 12.58g 23.85g 23%
Magnesium 10mg 97mg 21%
Polyunsaturated fat 1.414g 4.3g 19%
Phosphorus 172mg 278mg 15%
Fats 10.61g 17.81g 11%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Vitamin A 149µg 54µg 11%
Folate 44µg 2µg 11%
Potassium 126mg 401mg 8%
Vitamin B1 0.066mg 0.159mg 8%
Vitamin B2 0.513mg 0.412mg 8%
Vitamin B5 1.398mg 0.99mg 8%
Vitamin E 1.03mg 7%
Monounsaturated fat 4.077g 7.006g 7%
Calories 155kcal 262kcal 5%
Iron 1.19mg 1.57mg 5%
Calcium 50mg 15mg 4%
Saturated fat 3.267g 4.176g 4%
Sodium 124mg 83mg 2%
Zinc 1.05mg 0.94mg 1%
Protein per 100 calories 8.1g 9.1g N/A
Calories per 10 g protein 123kcal 110kcal N/A
Weight per 100 calories 65g 38g N/A
Unsaturated / Saturated Fat ratio 1.7 2.7 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 1.12g 0g N/A
Carbs 1.12g 0g 0%
Sugar 1.12g N/A
Manganese 0.026mg 0.02mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.267mg 0%
Threonine 0.604mg 1.045mg 0%
Isoleucine 0.686mg 1.099mg 0%
Leucine 1.075mg 1.938mg 0%
Lysine 0.904mg 2.19mg 0%
Methionine 0.392mg 0.706mg 0%
Phenylalanine 0.668mg 0.931mg 0%
Valine 0.767mg 1.228mg 0%
Histidine 0.298mg 0.702mg 0%
Omega-3 - EPA 0.005g 0.504g N/A
Omega-3 - DHA 0.038g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
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 CarbsCarbs +∞%
Contains more WaterWater +40.1%
Contains more ProteinProtein +89.6%
Contains more FatsFats +67.9%
Contains more OtherOther +373.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -21.8%
Contains more Mono. FatMonounsaturated fat +71.8%
Contains more Poly. FatPolyunsaturated fat +204.1%

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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.