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  6. Egg vs. Mackerel

Egg vs. Mackerel — In-Depth Nutrition Comparison

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How are eggs and mackerel different?

  • Eggs are 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 for mackerel is 454% higher.
  • Eggs contain 20 times more copper than mackerel. While eggs contain 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
Egg
3
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CopperCopper +1900%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +500%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +312.7%
Contains more IronIron +17.6%
Contains more PhosphorusPhosphorus +47.7%
Contains more SeleniumSelenium +138.3%
~equal in Zinc ~1.1mg

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
5
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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin AVitamin A +217%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +193.3%
Contains more Vitamin DVitamin D +1045.5%
Contains more Vitamin EVitamin E +131.1%
Contains more Vitamin B3Vitamin B3 +5056.3%
Contains more Vitamin B6Vitamin B6 +238.8%
Contains more Vitamin B12Vitamin B12 +981.1%
Contains more Vitamin KVitamin K +2500%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Mackerel DV% diff.
Vitamin B12 1.11µg 12µg 454%
Copper 2mg 0.1mg 211%
Sodium 124mg 4450mg 188%
Vitamin D* 87 IU 1006 IU 115%
Vitamin D 2.2µg 25.2µg 115%
Cholesterol 373mg 95mg 93%
Selenium 30.8µg 73.4µg 77%
Choline 293.8mg 101.6mg 35%
Polyunsaturated fat 1.414g 6.21g 32%
Vitamin B5 1.398mg 28%
Vitamin B2 0.513mg 0.19mg 25%
Fats 10.61g 25.1g 22%
Vitamin B6 0.121mg 0.41mg 22%
Vitamin B3 0.064mg 3.3mg 20%
Saturated fat 3.267g 7.148g 18%
Protein 12.58g 18.5g 12%
Magnesium 10mg 60mg 12%
Potassium 126mg 520mg 12%
Phosphorus 172mg 254mg 12%
Vitamin A 149µg 47µg 11%
Monounsaturated fat 4.077g 8.32g 11%
Vitamin E 1.03mg 2.38mg 9%
Calories 155kcal 305kcal 8%
Folate 44µg 15µg 7%
Vitamin K 0.3µg 7.8µg 6%
Vitamin B1 0.066mg 0.02mg 4%
Iron 1.19mg 1.4mg 3%
Calcium 50mg 66mg 2%
Manganese 0.026mg 1%
Protein per 100 calories 8.1g 6.1g N/A
Calories per 10 g protein 123kcal 165kcal N/A
Weight per 100 calories 65g 33g N/A
Unsaturated / Saturated Fat ratio 1.7 2 N/A
Net carbs 1.12g 0g N/A
Carbs 1.12g 0g 0%
Sugar 1.12g 0g N/A
Zinc 1.05mg 1.1mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 0.005g 1.619g N/A
Omega-3 - DHA 0.038g 2.965g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.5%
Contains more ProteinProtein +47.1%
Contains more FatsFats +136.6%
Contains more OtherOther +1152.3%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -54.3%
Contains more Mono. FatMonounsaturated fat +104.1%
Contains more Poly. FatPolyunsaturated fat +339.2%

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.