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Mackerel vs. Egg — In-Depth Nutrition Comparison

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How are Mackerel and Egg different?

  • Mackerel is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B6, and Vitamin B3, however, Egg is richer in Copper, Choline, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Mackerel is 454% higher.
  • Mackerel contains 52 times more Vitamin B3 than Egg. While Mackerel contains 3.3mg of Vitamin B3, Egg contains only 0.064mg.
  • Egg has less Sodium.

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

Infographic

Mackerel vs Egg 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.
:
3
Egg
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%
Contains less Sodium -97.2%
Contains more Copper +1900%
Equal in Zinc - 1.05
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
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%
Contains less Sodium -97.2%
Contains more Copper +1900%
Equal in Zinc - 1.05

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.
:
5
Egg
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%
Contains more Vitamin A +231.2%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +170%
Contains more Folate +193.3%
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%
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%
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%
Contains more Vitamin A +231.2%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +170%
Contains more Folate +193.3%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Egg
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 Mackerel Egg Opinion
Net carbs 0g 1.12g Egg
Protein 18.5g 12.58g Mackerel
Fats 25.1g 10.61g Mackerel
Carbs 0g 1.12g Egg
Calories 305kcal 155kcal Mackerel
Sugar 0g 1.12g Mackerel
Calcium 66mg 50mg Mackerel
Iron 1.4mg 1.19mg Mackerel
Magnesium 60mg 10mg Mackerel
Phosphorus 254mg 172mg Mackerel
Potassium 520mg 126mg Mackerel
Sodium 4450mg 124mg Egg
Zinc 1.1mg 1.05mg Mackerel
Copper 0.1mg 2mg Egg
Manganese 0.026mg Egg
Selenium 73.4µg 30.8µg Mackerel
Vitamin A 157IU 520IU Egg
Vitamin A RAE 47µg 149µg Egg
Vitamin E 2.38mg 1.03mg Mackerel
Vitamin D 1006IU 87IU Mackerel
Vitamin D 25.2µg 2.2µg Mackerel
Vitamin B1 0.02mg 0.066mg Egg
Vitamin B2 0.19mg 0.513mg Egg
Vitamin B3 3.3mg 0.064mg Mackerel
Vitamin B5 1.398mg Egg
Vitamin B6 0.41mg 0.121mg Mackerel
Folate 15µg 44µg Egg
Vitamin B12 12µg 1.11µg Mackerel
Vitamin K 7.8µg 0.3µg 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 95mg 373mg Mackerel
Saturated Fat 7.148g 3.267g Egg
Omega-3 - DHA 2.965g 0.038g Mackerel
Omega-3 - EPA 1.619g 0.005g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 4.077g Mackerel
Polyunsaturated fat 6.21g 1.414g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Egg
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
212%
Mackerel
45%
Egg
Minerals Daily Need Coverage Score
131%
Mackerel
103%
Egg

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.