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Egg vs Mackerel - In-Depth Nutrition Comparison

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How are Egg and Mackerel different?

  • Egg is higher in Copper, Choline, and Vitamin B2, however Mackerel is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Mackerel is 454% higher.
  • Egg contains 20 times more Copper than Mackerel. While Egg contains 2mg of Copper, Mackerel contains only 0.1mg.
  • Mackerel has less Cholesterol.

Egg, whole, cooked, hard-boiled and Fish, mackerel, salted are the varieties used in this article.

Infographic

Egg vs Mackerel infographic
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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
Egg
2
:
Contains less Sodium -97.2%
Contains more Copper +1900%
Contains more Calcium +32%
Contains more Iron +17.6%
Contains more Magnesium +500%
Contains more Phosphorus +47.7%
Contains more Potassium +312.7%
Equal in Zinc - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -97.2%
Contains more Copper +1900%
Contains more Calcium +32%
Contains more Iron +17.6%
Contains more Magnesium +500%
Contains more Phosphorus +47.7%
Contains more Potassium +312.7%
Equal in Zinc - 1.1

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
Egg
5
:
Contains more Vitamin A +231.2%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +170%
Contains more Folate +193.3%
Contains more Vitamin E +131.1%
Contains more Vitamin D +1045.5%
Contains more Vitamin B3 +5056.3%
Contains more Vitamin B6 +238.8%
Contains more Vitamin B12 +981.1%
Contains more Vitamin K +2500%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +231.2%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +170%
Contains more Folate +193.3%
Contains more Vitamin E +131.1%
Contains more Vitamin D +1045.5%
Contains more Vitamin B3 +5056.3%
Contains more Vitamin B6 +238.8%
Contains more Vitamin B12 +981.1%
Contains more Vitamin K +2500%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Mackerel
Lower in Sugar ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Egg Mackerel Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 18.5g Mackerel
Fats 10.61g 25.1g Mackerel
Carbs 1.12g 0g Egg
Calories 155kcal 305kcal Mackerel
Starch g g
Fructose g g
Sugar 1.12g 0g Mackerel
Fiber 0g 0g
Calcium 50mg 66mg Mackerel
Iron 1.19mg 1.4mg Mackerel
Magnesium 10mg 60mg Mackerel
Phosphorus 172mg 254mg Mackerel
Potassium 126mg 520mg Mackerel
Sodium 124mg 4450mg Egg
Zinc 1.05mg 1.1mg Mackerel
Copper 2mg 0.1mg Egg
Vitamin A 520IU 157IU Egg
Vitamin E 1.03mg 2.38mg Mackerel
Vitamin D 87IU 1006IU Mackerel
Vitamin D 2.2µg 25.2µg Mackerel
Vitamin C 0mg 0mg
Vitamin B1 0.066mg 0.02mg Egg
Vitamin B2 0.513mg 0.19mg Egg
Vitamin B3 0.064mg 3.3mg Mackerel
Vitamin B5 1.398mg mg Egg
Vitamin B6 0.121mg 0.41mg Mackerel
Folate 44µg 15µg Egg
Vitamin B12 1.11µg 12µg Mackerel
Vitamin K 0.3µg 7.8µg Mackerel
Tryptophan 0.153mg mg Egg
Threonine 0.604mg mg Egg
Isoleucine 0.686mg mg Egg
Leucine 1.075mg mg Egg
Lysine 0.904mg mg Egg
Methionine 0.392mg mg Egg
Phenylalanine 0.668mg mg Egg
Valine 0.767mg mg Egg
Histidine 0.298mg mg Egg
Cholesterol 373mg 95mg Mackerel
Trans Fat g g
Saturated Fat 3.267g 7.148g Egg
Monounsaturated Fat 4.077g 8.32g Mackerel
Polyunsaturated fat 1.414g 6.21g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
212
Mackerel
Mineral Summary Score
108
Egg
114
Mackerel

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 food.
Protein
75%
Egg
111%
Mackerel
Carbohydrates
1%
Egg
0%
Mackerel
Fats
49%
Egg
116%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 1.12g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 278mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/168149/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.