Mackerel vs. Egg white — In-Depth Nutrition Comparison
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The main differences between mackerel and egg whites
- Mackerel has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, and vitamin B3; however, egg whites have more vitamin B2.
- Daily need coverage for vitamin B12 for mackerel is 496% higher.
- Egg whites are lower in saturated fat.
Food types used in this article are Fish, mackerel, salted and Egg, white, raw, fresh.
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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 more MagnesiumMagnesium | +445.5% |
| Contains more CalciumCalcium | +842.9% |
| Contains more PotassiumPotassium | +219% |
| Contains more IronIron | +1650% |
| Contains more CopperCopper | +334.8% |
| Contains more ZincZinc | +3566.7% |
| Contains more PhosphorusPhosphorus | +1593.3% |
| Contains more SeleniumSelenium | +267% |
| Contains less SodiumSodium | -96.3% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B3Vitamin B3 | +3042.9% |
| Contains more Vitamin B6Vitamin B6 | +8100% |
| Contains more Vitamin B12Vitamin B12 | +13233.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +9136.4% |
| Contains more Vitamin B2Vitamin B2 | +131.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0.09µg | 496% |
| Sodium | 4450mg | 166mg | 186% |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Selenium | 73.4µg | 20µg | 97% |
| Polyunsaturated fat | 6.21g | 0g | 41% |
| Fats | 25.1g | 0.17g | 38% |
| Phosphorus | 254mg | 15mg | 34% |
| Cholesterol | 95mg | 0mg | 32% |
| Saturated fat | 7.148g | 0g | 32% |
| Vitamin B6 | 0.41mg | 0.005mg | 31% |
| Monounsaturated fat | 8.32g | 0g | 21% |
| Vitamin B3 | 3.3mg | 0.105mg | 20% |
| Vitamin B2 | 0.19mg | 0.439mg | 19% |
| Choline | 101.6mg | 1.1mg | 18% |
| Iron | 1.4mg | 0.08mg | 17% |
| Vitamin E | 2.38mg | 0mg | 16% |
| Protein | 18.5g | 10.9g | 15% |
| Calories | 305kcal | 52kcal | 13% |
| Magnesium | 60mg | 11mg | 12% |
| Potassium | 520mg | 163mg | 11% |
| Zinc | 1.1mg | 0.03mg | 10% |
| Copper | 0.1mg | 0.023mg | 9% |
| Vitamin K | 7.8µg | 0µg | 7% |
| Calcium | 66mg | 7mg | 6% |
| Vitamin A | 47µg | 0µg | 5% |
| Vitamin B5 | 0.19mg | 4% | |
| Folate | 15µg | 4µg | 3% |
| Vitamin B1 | 0.02mg | 0.004mg | 1% |
| Net carbs | 0g | 0.73g | N/A |
| Carbs | 0g | 0.73g | 0% |
| Sugar | 0g | 0.71g | N/A |
| Manganese | 0.011mg | 0% | |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 1.619g | 0g | N/A |
| Omega-3 - DHA | 2.965g | 0g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +69.7% |
| Contains more FatsFats | +14664.7% |
| Contains more OtherOther | +2027% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +103.7% |