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  6. Mackerel vs. Egg

Mackerel vs. Egg — In-Depth Nutrition Comparison

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How are mackerel and eggs different?

  • Mackerel is higher in vitamin B12, vitamin D*, selenium, vitamin B6, and vitamin B3; however, eggs are richer in copper, choline, and vitamin B2.
  • Daily need coverage for vitamin B12 for mackerel is 454% higher.
  • Mackerel contains 52 times more vitamin B3 than eggs. While mackerel contains 3.3mg of vitamin B3, eggs contain only 0.064mg.
  • Eggs have 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Egg
Egg
3
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 +500%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +312.7%
Contains more IronIron +17.6%
Contains more PhosphorusPhosphorus +47.7%
Contains more SeleniumSelenium +138.3%
Contains more CopperCopper +1900%
Contains less SodiumSodium -97.2%
~equal in Zinc ~1.05mg

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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Egg
Egg
5
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 DVitamin D +1045.5%
Contains more Vitamin EVitamin E +131.1%
Contains more Vitamin B3Vitamin B3 +5056.3%
Contains more Vitamin B6Vitamin B6 +238.8%
Contains more Vitamin B12Vitamin B12 +981.1%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin AVitamin A +217%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +170%
Contains more FolateFolate +193.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mackerel Egg DV% diff.
Vitamin B12 12µg 1.11µg 454%
Copper 0.1mg 2mg 211%
Sodium 4450mg 124mg 188%
Vitamin D* 1006 IU 87 IU 115%
Vitamin D 25.2µg 2.2µg 115%
Cholesterol 95mg 373mg 93%
Selenium 73.4µg 30.8µg 77%
Choline 101.6mg 293.8mg 35%
Polyunsaturated fat 6.21g 1.414g 32%
Vitamin B5 1.398mg 28%
Vitamin B2 0.19mg 0.513mg 25%
Fats 25.1g 10.61g 22%
Vitamin B6 0.41mg 0.121mg 22%
Vitamin B3 3.3mg 0.064mg 20%
Saturated fat 7.148g 3.267g 18%
Protein 18.5g 12.58g 12%
Magnesium 60mg 10mg 12%
Potassium 520mg 126mg 12%
Phosphorus 254mg 172mg 12%
Vitamin A 47µg 149µg 11%
Monounsaturated fat 8.32g 4.077g 11%
Vitamin E 2.38mg 1.03mg 9%
Calories 305kcal 155kcal 8%
Folate 15µg 44µg 7%
Vitamin K 7.8µg 0.3µg 6%
Vitamin B1 0.02mg 0.066mg 4%
Iron 1.4mg 1.19mg 3%
Calcium 66mg 50mg 2%
Manganese 0.026mg 1%
Protein per 100 calories 6.1g 8.1g N/A
Calories per 10 g protein 165kcal 123kcal N/A
Weight per 100 calories 33g 65g N/A
Unsaturated / Saturated Fat ratio 2 1.7 N/A
Net carbs 0g 1.12g N/A
Carbs 0g 1.12g 0%
Sugar 0g 1.12g N/A
Zinc 1.1mg 1.05mg 0%
Tryptophan 0.153mg 0%
Threonine 0.604mg 0%
Isoleucine 0.686mg 0%
Leucine 1.075mg 0%
Lysine 0.904mg 0%
Methionine 0.392mg 0%
Phenylalanine 0.668mg 0%
Valine 0.767mg 0%
Histidine 0.298mg 0%
Omega-3 - EPA 1.619g 0.005g N/A
Omega-3 - DHA 2.965g 0.038g N/A
Omega-3 - DPA 0.391g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +47.1%
Contains more FatsFats +136.6%
Contains more OtherOther +1152.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +104.1%
Contains more Poly. FatPolyunsaturated fat +339.2%
Contains less Sat. FatSaturated fat -54.3%

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.