Egg vs. Salmon — In-Depth Nutrition Comparison
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What are the main differences between eggs and salmon?
- Eggs are richer in copper, choline, and vitamin B2, while salmon is higher in vitamin D, vitamin B1,2, vitamin B3, vitamin B6, vitamin B1, and selenium.
- Eggs' daily need coverage for copper is 217% higher.
- Salmon has 6 times less cholesterol than eggs. Eggs have 373mg of cholesterol, while salmon has 63mg.
We used Egg, whole, cooked, hard-boiled and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this comparison.
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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.
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +3981.6% |
| Contains more ZincZinc | +144.2% |
| Contains more ManganeseManganese | +62.5% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +204.8% |
| Contains more PhosphorusPhosphorus | +46.5% |
| Contains less SodiumSodium | -50.8% |
| Contains more SeleniumSelenium | +34.4% |
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.
| Contains more Vitamin AVitamin A | +115.9% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +29.4% |
| Contains more CholineCholine | +224.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +10.7% |
| Contains more Vitamin DVitamin D | +495.5% |
| Contains more Vitamin B1Vitamin B1 | +415.2% |
| Contains more Vitamin B3Vitamin B3 | +12470.3% |
| Contains more Vitamin B6Vitamin B6 | +434.7% |
| Contains more Vitamin B12Vitamin B12 | +152.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.2% |
| Contains more OtherOther | +33.8% |
| Contains more ProteinProtein | +75.7% |
| Contains more FatsFats | +16.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.6% |
| Contains more Poly. FatPolyunsaturated fat | +222% |
~equal in
Monounsaturated fat
~4.181g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 2mg | 0.049mg | 217% |
| Cholesterol | 373mg | 63mg | 103% |
| Vitamin B12 | 1.11µg | 2.8µg | 70% |
| Vitamin D | 2.2µg | 13.1µg | 55% |
| Vitamin D | 87IU | 526IU | 55% |
| Vitamin B3 | 0.064mg | 8.045mg | 50% |
| Vitamin B6 | 0.121mg | 0.647mg | 40% |
| Choline | 293.8mg | 90.5mg | 37% |
| Vitamin B2 | 0.513mg | 0.135mg | 29% |
| Vitamin B1 | 0.066mg | 0.34mg | 23% |
| Polyunsaturated fat | 1.414g | 4.553g | 21% |
| Protein | 12.58g | 22.1g | 19% |
| Selenium | 30.8µg | 41.4µg | 19% |
| Phosphorus | 172mg | 252mg | 11% |
| Iron | 1.19mg | 0.34mg | 11% |
| Vitamin A | 149µg | 69µg | 9% |
| Potassium | 126mg | 384mg | 8% |
| Zinc | 1.05mg | 0.43mg | 6% |
| Magnesium | 10mg | 30mg | 5% |
| Calcium | 50mg | 15mg | 4% |
| Saturated fat | 3.267g | 2.397g | 4% |
| Vitamin C | 0mg | 3.7mg | 4% |
| Folate | 44µg | 34µg | 3% |
| Calories | 155kcal | 206kcal | 3% |
| Sodium | 124mg | 61mg | 3% |
| Fats | 10.61g | 12.35g | 3% |
| Vitamin B5 | 1.398mg | 1.475mg | 2% |
| Vitamin E | 1.03mg | 1.14mg | 1% |
| Carbs | 1.12g | 0g | 0% |
| Net carbs | 1.12g | 0g | N/A |
| Sugar | 1.12g | 0g | N/A |
| Manganese | 0.026mg | 0.016mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Monounsaturated fat | 4.077g | 4.181g | 0% |
| Tryptophan | 0.153mg | 0.248mg | 0% |
| Threonine | 0.604mg | 0.969mg | 0% |
| Isoleucine | 0.686mg | 1.018mg | 0% |
| Leucine | 1.075mg | 1.796mg | 0% |
| Lysine | 0.904mg | 2.03mg | 0% |
| Methionine | 0.392mg | 0.654mg | 0% |
| Phenylalanine | 0.668mg | 0.863mg | 0% |
| Valine | 0.767mg | 1.139mg | 0% |
| Histidine | 0.298mg | 0.651mg | 0% |
| Omega-3 - EPA | 0.005g | 0.69g | N/A |
| Omega-3 - DHA | 0.038g | 1.457g | N/A |
| Omega-3 - DPA | 0g | 0.17g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
53%
91%
Minerals Daily Need Coverage Score
103%
44%
Comparison summary
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 310mg)
Which food is lower in Sugar?
Salmon is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Salmon is lower in Saturated fat (difference - 0.87g)
Which food is cheaper?
Egg is cheaper (difference - $12)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.