Quick Summary
When to Choose Eggs
Choose Eggs for fewer calories (155 vs 253 per 100g).
When to Choose Mackerel (Atlantic)
Choose Mackerel (Atlantic) for more vitamin B12 (19µg vs 1.1µg), more vitamin D (18µg vs 2µg), and more selenium (59µg vs 31µg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Eggs | Mackerel (Atlantic) | Winner |
|---|---|---|---|
| Calories | 155 | 253.4 | 🏆 Eggs |
| Protein | 12.6g | 23.1g | 🏆 Mackerel (Atlantic) |
| Carbohydrates | 1.1g | 0g | |
| Total Fat | 10.6g | 17.2g |
Key Vitamins & Minerals
Phosphorus
🏆 Mackerel (Atlantic) has 25% more
Selenium
🏆 Mackerel (Atlantic) has 91% more
Vitamin B12
🏆 Mackerel (Atlantic) has 17.3x more
Vitamin D
🏆 Mackerel (Atlantic) has 9.1x more
Health Benefits Comparison
Eggs Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Mackerel (Atlantic) Benefits
- Exceptionally high omega-3 (1,000mg+ per 3oz)
- Very high vitamin D (90% DV) rare in foods
- Excellent vitamin B12 (279% DV) for energy
- Rich in selenium (75% DV) for thyroid
- Provides high-quality complete protein (20g per 3oz)
Practical Considerations
💰 Cost
Eggs: Moderate
Mackerel (Atlantic): Moderate
🕒 Preparation
Eggs: Easy
Mackerel (Atlantic): Easy
📦 Storage
Eggs: Refrigerate
Mackerel (Atlantic): Refrigerate
🍽️ Versatility
Eggs: Very versatile
Mackerel (Atlantic): Very versatile
The Bottom Line
Both Eggs and Mackerel (Atlantic) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Eggs if: Choose Eggs for fewer calories (155 vs 253 per 100g).
Choose Mackerel (Atlantic) if: Choose Mackerel (Atlantic) for more vitamin B12 (19µg vs 1.1µg), more vitamin D (18µg vs 2µg), and more selenium (59µg vs 31µg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Eggs and Mackerel (Atlantic) in Nutrivio
Compare how Eggs and Mackerel (Atlantic) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
