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  6. Yolk vs. Mackerel

Yolk vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between yolk and mackerel

  • Yolk has more vitamin B5, folate, vitamin A, phosphorus, and iron; however, mackerel has more vitamin B12, vitamin B3, and magnesium.
  • Mackerel's daily need coverage for vitamin B12 is 710% more.
  • Yolk has 73 times more folate than mackerel. Yolk has 146µg of folate, while mackerel has 2µg.
  • Mackerel is lower in cholesterol.

The food varieties used in the comparison are Egg, yolk, raw, fresh and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Yolk vs Mackerel 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.
Yolk
Yolk
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
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%
Contains more CalciumCalcium +760%
Contains more IronIron +73.9%
Contains more ZincZinc +144.7%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -42.2%
Contains more ManganeseManganese +175%
Contains more MagnesiumMagnesium +1840%
Contains more PotassiumPotassium +267.9%
Contains more CopperCopper +22.1%
~equal in Selenium ~51.6µg

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.
Yolk
Yolk
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin AVitamin A +605.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B5Vitamin B5 +202%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +7200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +28441.7%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more Vitamin B12Vitamin B12 +874.4%
~equal in Vitamin B1 ~0.159mg

All nutrients comparison - raw data values

Nutrient Yolk Mackerel DV% diff.
Vitamin B12 1.95µg 19µg 710%
Cholesterol 1085mg 75mg 337%
Choline 820.2mg 149%
Vitamin B3 0.024mg 6.85mg 43%
Vitamin B5 2.99mg 0.99mg 40%
Vitamin A 381µg 54µg 36%
Folate 146µg 2µg 36%
Vitamin D 5.4µg 27%
Vitamin D 218IU 27%
Saturated fat 9.551g 4.176g 24%
Magnesium 5mg 97mg 22%
Vitamin E 2.58mg 17%
Phosphorus 390mg 278mg 16%
Protein 15.86g 23.85g 16%
Iron 2.73mg 1.57mg 15%
Fats 26.54g 17.81g 13%
Zinc 2.3mg 0.94mg 12%
Monounsaturated fat 11.738g 7.006g 12%
Calcium 129mg 15mg 11%
Potassium 109mg 401mg 9%
Vitamin B2 0.528mg 0.412mg 9%
Vitamin B6 0.35mg 0.46mg 8%
Selenium 56µg 51.6µg 8%
Calories 322kcal 262kcal 3%
Manganese 0.055mg 0.02mg 2%
Sodium 48mg 83mg 2%
Copper 0.077mg 0.094mg 2%
Vitamin B1 0.176mg 0.159mg 1%
Vitamin K 0.7µg 1%
Carbs 3.59g 0g 1%
Polyunsaturated fat 4.204g 4.3g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.59g 0g N/A
Sugar 0.56g N/A
Tryptophan 0.177mg 0.267mg 0%
Threonine 0.687mg 1.045mg 0%
Isoleucine 0.866mg 1.099mg 0%
Leucine 1.399mg 1.938mg 0%
Lysine 1.217mg 2.19mg 0%
Methionine 0.378mg 0.706mg 0%
Phenylalanine 0.681mg 0.931mg 0%
Valine 0.949mg 1.228mg 0%
Histidine 0.416mg 0.702mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.011g 0.504g N/A
Omega-3 - DHA 0.114g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yolk
Yolk
2
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more FatsFats +49%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +50.4%
Contains more OtherOther +198.2%
~equal in Water ~53.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yolk
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +67.5%
Contains less Sat. FatSaturated fat -56.3%
~equal in Polyunsaturated fat ~4.3g

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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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.