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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
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 less Sodium -97.2%
Contains more Copper +1900%
Equal in Zinc - 1.05
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Contains more Calcium +32%
Contains more Iron +17.6%
Contains more Magnesium +500%
Contains more Phosphorus +47.7%
Contains more Potassium +312.7%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar 0g 1.12g Mackerel
Fiber 0g 0g
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
Vitamin A 157IU 520IU Egg
Vitamin E 2.38mg 1.03mg Mackerel
Vitamin D 1006IU 87IU Mackerel
Vitamin D 25.2µg 2.2µg Mackerel
Vitamin C 0mg 0mg
Vitamin B1 0.02mg 0.066mg Egg
Vitamin B2 0.19mg 0.513mg Egg
Vitamin B3 3.3mg 0.064mg Mackerel
Vitamin B5 mg 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 mg 0.153mg Egg
Threonine mg 0.604mg Egg
Isoleucine mg 0.686mg Egg
Leucine mg 1.075mg Egg
Lysine mg 0.904mg Egg
Methionine mg 0.392mg Egg
Phenylalanine mg 0.668mg Egg
Valine mg 0.767mg Egg
Histidine mg 0.298mg Egg
Cholesterol 95mg 373mg Mackerel
Trans Fat g g
Saturated Fat 7.148g 3.267g Egg
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
45
Egg
Mineral Summary Score
114
Mackerel
108
Egg

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
75%
Egg
Carbohydrates
0%
Mackerel
1%
Egg
Fats
116%
Mackerel
49%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.