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  6. Mackerel vs. Egg

Mackerel vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between mackerel and eggs?

  • Mackerel is richer in vitamin B12, vitamin B3, selenium, vitamin B6, magnesium, and phosphorus, while eggs are higher in copper, folate, and vitamin B5.
  • Mackerel's daily need coverage for vitamin B12 is 745% higher.
  • Eggs have 107 times less vitamin B3 than mackerel. Mackerel has 6.85mg of vitamin B3, while eggs have 0.064mg.
  • Mackerel is lower in cholesterol.

We used Fish, mackerel, Atlantic, cooked, dry heat and Egg, whole, cooked, hard-boiled types in this comparison.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Egg
Egg
4
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%
Contains more MagnesiumMagnesium +870%
Contains more PotassiumPotassium +218.3%
Contains more IronIron +31.9%
Contains more PhosphorusPhosphorus +61.6%
Contains less SodiumSodium -33.1%
Contains more SeleniumSelenium +67.5%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +2027.7%
Contains more ZincZinc +11.7%
Contains more ManganeseManganese +30%

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.
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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Egg
Egg
7
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +140.9%
Contains more Vitamin B3Vitamin B3 +10603.1%
Contains more Vitamin B6Vitamin B6 +280.2%
Contains more Vitamin B12Vitamin B12 +1611.7%
Contains more Vitamin AVitamin A +175.9%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more FolateFolate +2100%

All nutrients comparison - raw data values

Nutrient Mackerel Egg DV% diff.
Vitamin B12 19µg 1.11µg 745%
Copper 0.094mg 2mg 212%
Cholesterol 75mg 373mg 99%
Choline 293.8mg 53%
Vitamin B3 6.85mg 0.064mg 42%
Selenium 51.6µg 30.8µg 38%
Vitamin B6 0.46mg 0.121mg 26%
Protein 23.85g 12.58g 23%
Magnesium 97mg 10mg 21%
Polyunsaturated fat 4.3g 1.414g 19%
Phosphorus 278mg 172mg 15%
Fats 17.81g 10.61g 11%
Vitamin D* 87 IU 11%
Vitamin D 2.2µg 11%
Vitamin A 54µg 149µg 11%
Folate 2µg 44µg 11%
Potassium 401mg 126mg 8%
Vitamin B1 0.159mg 0.066mg 8%
Vitamin B2 0.412mg 0.513mg 8%
Vitamin B5 0.99mg 1.398mg 8%
Vitamin E 1.03mg 7%
Monounsaturated fat 7.006g 4.077g 7%
Calories 262kcal 155kcal 5%
Iron 1.57mg 1.19mg 5%
Calcium 15mg 50mg 4%
Saturated fat 4.176g 3.267g 4%
Sodium 83mg 124mg 2%
Zinc 0.94mg 1.05mg 1%
Protein per 100 calories 9.1g 8.1g N/A
Calories per 10 g protein 110kcal 123kcal N/A
Weight per 100 calories 38g 65g N/A
Unsaturated / Saturated Fat ratio 2.7 1.7 N/A
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 1.12g N/A
Carbs 0g 1.12g 0%
Sugar 1.12g N/A
Manganese 0.02mg 0.026mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.267mg 0.153mg 0%
Threonine 1.045mg 0.604mg 0%
Isoleucine 1.099mg 0.686mg 0%
Leucine 1.938mg 1.075mg 0%
Lysine 2.19mg 0.904mg 0%
Methionine 0.706mg 0.392mg 0%
Phenylalanine 0.931mg 0.668mg 0%
Valine 1.228mg 0.767mg 0%
Histidine 0.702mg 0.298mg 0%
Omega-3 - EPA 0.504g 0.005g N/A
Omega-3 - DHA 0.699g 0.038g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
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
Contains more ProteinProtein +89.6%
Contains more FatsFats +67.9%
Contains more OtherOther +373.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
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
Contains more Mono. FatMonounsaturated fat +71.8%
Contains more Poly. FatPolyunsaturated fat +204.1%
Contains less Sat. FatSaturated fat -21.8%

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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/175120/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.