Egg WholevsFish Mackerel Salted
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Fish Mackerel Salted
Go with Fish Mackerel Salted at just 305 kcal per 100g â 47% fewer calories.
Egg Whole will keep you satisfied longer with 48.1g protein, 39.8g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Fish Mackerel Salted provides 520mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Egg Whole provides 220mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Fish Mackerel Salted | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 305kcal15% | +270kcal |
| Protein | 48g96% | 19g37% | +30g |
| Total Fat | 40g51% | 25g32% | +15g |
| Saturated Fat | â | 7.2g36% | â |
| Cholesterol | 1700mg567% | 95mg32% | +1605mg |
| Carbohydrates | 1.9g1% | 0g0% | +1.9g |
| Dietary Fiber | â | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | â | 47mcg5% | â |
| Vitamin C | â | 0mg0% | â |
| Vitamin D | 9.7mcg49% | 25mcg126% | <0.1mcg |
| Vitamin E | â | 2.4mg16% | â |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | â | 0.41mg24% | â |
| Vitamin B12 | â | 12mcg500% | â |
| Folate | â | 15mcg4% | â |
| Thiamin (B1) | â | <0.1mg2% | â |
| Riboflavin (B2) | â | 0.19mg15% | â |
| Niacin (B3) | â | 3.3mg21% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 4450mg193% | <0.1mg |
| Calcium | 220mg17% | 66mg5% | +154mg |
| Iron | 7.0mg39% | 1.4mg8% | +5.6mg |
| Potassium | 468mg10% | 520mg11% | <0.1mg |
| Phosphorus | 770mg62% | 254mg20% | +516mg |
| Magnesium | 45mg11% | 60mg14% | <0.1mg |
| Zinc | 5.0mg46% | 1.1mg10% | +3.9mg |
| Copper | 0mg0% | 0.10mg11% | <0.1mg |
| Manganese | 0mg0% | â | â |
| Selenium | â | 73mcg133% | â |
ðŽNutritional Analysis
Calories: Fish Mackerel Salted is significantly lower in calories at just 305 kcal per 100g compared to 575 kcal for Egg Whole â that's 89% fewer calories, making Fish Mackerel Salted the better choice for calorie-conscious diets.
Protein: Egg Whole provides more protein with 48.1g versus 18.5g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Fish Mackerel Salted is the leaner option with 25.1g of total fat per 100g compared to 39.8g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Fish Mackerel Salted: 25.2mcg vs 9.7mcg).
Key Minerals: Notable mineral differences include Copper (Fish Mackerel Salted: 0.1mg vs 0mg), Sodium (Fish Mackerel Salted: 4450mg vs 485mg), Iron (Egg Whole: 6.97mg vs 1.4mg).
Diet Suitability: Both fit a low-carb or keto diet. Egg Whole fits a high-protein diet.