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Chinook salmon vs. Egg — In-Depth Nutrition Comparison

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How are chinook salmon and eggs different?

  • Chinook salmon is higher in vitamin B12, vitamin B3, selenium, phosphorus, magnesium, vitamin B6, and potassium; however, eggs are richer in copper and vitamin B2.
  • Daily need coverage for copper for eggs is 216% higher.
  • Chinook salmon contains 157 times more vitamin B3 than eggs. While chinook salmon contains 10.045mg of vitamin B3, eggs contain only 0.064mg.
  • Chinook salmon has less cholesterol.

Fish, salmon, chinook, cooked, dry heat and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Chinook salmon 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" 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Egg
Egg
5
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 +1120%
Contains more PotassiumPotassium +300.8%
Contains more PhosphorusPhosphorus +115.7%
Contains less SodiumSodium -51.6%
Contains more SeleniumSelenium +51.9%
Contains more CalciumCalcium +78.6%
Contains more IronIron +30.8%
Contains more CopperCopper +3673.6%
Contains more ZincZinc +87.5%
Contains more ManganeseManganese +36.8%

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 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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Egg
Egg
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +15595.3%
Contains more Vitamin B6Vitamin B6 +281.8%
Contains more Vitamin B12Vitamin B12 +158.6%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +233.1%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more FolateFolate +25.7%
~equal in Vitamin A ~149µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Egg
Egg
3
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 +104.5%
Contains more FatsFats +26.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.8%
~equal in Other ~1.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Egg
Egg
0
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 +40.8%
Contains more Poly. FatPolyunsaturated fat +88.3%
~equal in Saturated fat ~3.267g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Egg
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Egg DV% diff.
Copper 0.053mg 2mg 216%
Cholesterol 85mg 373mg 96%
Vitamin B12 2.87µg 1.11µg 73%
Vitamin B3 10.045mg 0.064mg 62%
Choline 293.8mg 53%
Selenium 46.8µg 30.8µg 29%
Phosphorus 371mg 172mg 28%
Vitamin B2 0.154mg 0.513mg 28%
Magnesium 122mg 10mg 27%
Vitamin B6 0.462mg 0.121mg 26%
Protein 25.72g 12.58g 26%
Vitamin D 2.2µg 11%
Potassium 505mg 126mg 11%
Vitamin B5 0.865mg 1.398mg 11%
Vitamin D 87IU 11%
Polyunsaturated fat 2.662g 1.414g 8%
Vitamin E 1.03mg 7%
Vitamin C 4.1mg 0mg 5%
Monounsaturated fat 5.742g 4.077g 4%
Calories 231kcal 155kcal 4%
Fats 13.38g 10.61g 4%
Zinc 0.56mg 1.05mg 4%
Iron 0.91mg 1.19mg 4%
Sodium 60mg 124mg 3%
Vitamin B1 0.044mg 0.066mg 2%
Calcium 28mg 50mg 2%
Folate 35µg 44µg 2%
Net carbs 0g 1.12g N/A
Carbs 0g 1.12g 0%
Sugar 1.12g N/A
Vitamin A 149µg 149µg 0%
Manganese 0.019mg 0.026mg 0%
Vitamin K 0.3µg 0%
Saturated fat 3.214g 3.267g 0%
Tryptophan 0.288mg 0.153mg 0%
Threonine 1.127mg 0.604mg 0%
Isoleucine 1.185mg 0.686mg 0%
Leucine 2.09mg 1.075mg 0%
Lysine 2.362mg 0.904mg 0%
Methionine 0.761mg 0.392mg 0%
Phenylalanine 1.004mg 0.668mg 0%
Valine 1.325mg 0.767mg 0%
Histidine 0.757mg 0.298mg 0%
Omega-3 - EPA 1.01g 0.005g N/A
Omega-3 - DHA 0.727g 0.038g N/A
Omega-3 - DPA 0.296g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Egg
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Chinook salmon
53%
Egg
Minerals Daily Need Coverage Score
63%
Chinook salmon
103%
Egg

Comparison summary

Which food is cheaper?
Egg
Egg is cheaper (difference - $14)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 288mg)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 64mg)
Which food is lower in Saturated fat?
Chinook salmon
Chinook salmon is lower in Saturated fat (difference - 0.053g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.