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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
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
3
:
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%
Contains more Selenium +138.3%
Equal in Zinc - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
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%
Contains more Selenium +138.3%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
2
:
Contains more Carbs +∞%
Contains more Water +73.5%
Contains more Protein +47.1%
Contains more Fats +136.6%
Contains more Other +1152.3%
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +73.5%
Contains more Protein +47.1%
Contains more Fats +136.6%
Contains more Other +1152.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
1
:
Contains less Saturated Fat -54.3%
Contains more Monounsaturated Fat +104.1%
Contains more Polyunsaturated fat +339.2%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -54.3%
Contains more Monounsaturated Fat +104.1%
Contains more Polyunsaturated fat +339.2%

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 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
Sugar 1.12g 0g Mackerel
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
Manganese 0.026mg Egg
Selenium 30.8µg 73.4µg Mackerel
Vitamin A 520IU 157IU Egg
Vitamin A RAE 149µg 47µg Egg
Vitamin E 1.03mg 2.38mg Mackerel
Vitamin D 87IU 1006IU Mackerel
Vitamin D 2.2µg 25.2µg Mackerel
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 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 Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 373mg 95mg Mackerel
Saturated Fat 3.267g 7.148g Egg
Omega-3 - DHA 0.038g 2.965g Mackerel
Omega-3 - EPA 0.005g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
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

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
212%
Mackerel
Minerals Daily Need Coverage Score
103%
Egg
131%
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

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/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.