Egg white vs. Mackerel — In-Depth Nutrition Comparison
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The main differences between Egg white and Mackerel
- Egg white has more Vitamin B2, however, Mackerel has more Vitamin B12, Vitamin D, Selenium, Phosphorus, Vitamin B6, and Vitamin B3.
- Daily need coverage for Vitamin B12 from Mackerel is 496% higher.
- Mackerel has 2 times less Vitamin B2 than Egg white. Egg white has 0.439mg of Vitamin B2, while Mackerel has 0.19mg.
- Egg white is lower in Sodium.
Food types used in this article are Egg, white, raw, fresh and Fish, mackerel, salted.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
less
Sodium
-96.3%
Contains
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Calcium
+842.9%
Contains
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Iron
+1650%
Contains
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Magnesium
+445.5%
Contains
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Phosphorus
+1593.3%
Contains
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Potassium
+219%
Contains
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Zinc
+3566.7%
Contains
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Copper
+334.8%
Contains
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Selenium
+267%
Contains
less
Sodium
-96.3%
Contains
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Calcium
+842.9%
Contains
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Iron
+1650%
Contains
more
Magnesium
+445.5%
Contains
more
Phosphorus
+1593.3%
Contains
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Potassium
+219%
Contains
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Zinc
+3566.7%
Contains
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Copper
+334.8%
Contains
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Selenium
+267%
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.
:
Contains
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Vitamin B2
+131.1%
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+400%
Contains
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Vitamin B3
+3042.9%
Contains
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Vitamin B6
+8100%
Contains
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Folate
+275%
Contains
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Vitamin B12
+13233.3%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B2
+131.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+400%
Contains
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Vitamin B3
+3042.9%
Contains
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Vitamin B6
+8100%
Contains
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Folate
+275%
Contains
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Vitamin B12
+13233.3%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
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Water
+103.7%
Contains
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Protein
+69.7%
Contains
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Fats
+14664.7%
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Other
+2027%
Contains
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Carbs
+∞%
Contains
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Water
+103.7%
Contains
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Protein
+69.7%
Contains
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Fats
+14664.7%
Contains
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Other
+2027%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0.73g | 0g |
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| Protein | 10.9g | 18.5g |
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| Fats | 0.17g | 25.1g |
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| Carbs | 0.73g | 0g |
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| Calories | 52kcal | 305kcal |
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| Fructose | 0.07g |
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| Sugar | 0.71g | 0g |
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| Calcium | 7mg | 66mg |
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| Iron | 0.08mg | 1.4mg |
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| Magnesium | 11mg | 60mg |
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| Phosphorus | 15mg | 254mg |
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| Potassium | 163mg | 520mg |
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| Sodium | 166mg | 4450mg |
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| Zinc | 0.03mg | 1.1mg |
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| Copper | 0.023mg | 0.1mg |
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| Manganese | 0.011mg |
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| Selenium | 20µg | 73.4µg |
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| Vitamin A | 0IU | 157IU |
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| Vitamin A RAE | 0µg | 47µg |
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| Vitamin E | 0mg | 2.38mg |
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| Vitamin D | 0IU | 1006IU |
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| Vitamin D | 0µg | 25.2µg |
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| Vitamin B1 | 0.004mg | 0.02mg |
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| Vitamin B2 | 0.439mg | 0.19mg |
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| Vitamin B3 | 0.105mg | 3.3mg |
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| Vitamin B5 | 0.19mg |
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| Vitamin B6 | 0.005mg | 0.41mg |
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| Folate | 4µg | 15µg |
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| Vitamin B12 | 0.09µg | 12µg |
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| Vitamin K | 0µg | 7.8µg |
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| Tryptophan | 0.125mg |
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| Threonine | 0.449mg |
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| Isoleucine | 0.661mg |
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| Leucine | 1.016mg |
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| Lysine | 0.806mg |
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| Methionine | 0.399mg |
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| Phenylalanine | 0.686mg |
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| Valine | 0.809mg |
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| Histidine | 0.29mg |
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| Cholesterol | 0mg | 95mg |
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| Saturated Fat | 0g | 7.148g |
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| Omega-3 - DHA | 0g | 2.965g |
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| Omega-3 - EPA | 0g | 1.619g |
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| Omega-3 - DPA | 0g | 0.391g |
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| Monounsaturated Fat | 0g | 8.32g |
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| Polyunsaturated fat | 0g | 6.21g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
11%
212%
Minerals Daily Need Coverage Score
17%
131%
Comparison summary
Which food is richer in minerals?
Mackerel is relatively richer in minerals
Which food is lower in Sugar?
Mackerel is lower in Sugar (difference - 0.71g)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Egg white contains less Sodium (difference - 4284mg)
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Egg white is lower in Saturated Fat (difference - 7.148g)
Which food is cheaper?
Egg white is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)