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  6. Egg vs. Salmon

Egg vs. Salmon — In-Depth Nutrition Comparison

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What are the main differences between Egg and Salmon?

  • Egg is richer in Copper, Choline, and Vitamin B2, while Salmon is higher in Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B1, and Selenium.
  • Egg's daily need coverage for Copper is 217% higher.
  • Salmon has 6 times less Cholesterol than Egg. Egg has 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.

Infographic

Egg vs Salmon 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.
Egg
Egg
5
:
5
Salmon
Salmon
Contains more Calcium +233.3%
Contains more Iron +250%
Contains more Zinc +144.2%
Contains more Copper +3981.6%
Contains more Manganese +62.5%
Contains more Magnesium +200%
Contains more Phosphorus +46.5%
Contains more Potassium +204.8%
Contains less Sodium -50.8%
Contains more Selenium +34.4%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +233.3%
Contains more Iron +250%
Contains more Zinc +144.2%
Contains more Copper +3981.6%
Contains more Manganese +62.5%
Contains more Magnesium +200%
Contains more Phosphorus +46.5%
Contains more Potassium +204.8%
Contains less Sodium -50.8%
Contains more Selenium +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.
Egg
Egg
4
:
8
Salmon
Salmon
Contains more Vitamin A +126.1%
Contains more Vitamin B2 +280%
Contains more Folate +29.4%
Contains more Vitamin K +200%
Contains more Vitamin E +10.7%
Contains more Vitamin D +495.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.2%
Contains more Vitamin B3 +12470.3%
Contains more Vitamin B6 +434.7%
Contains more Vitamin B12 +152.3%
Equal in Vitamin B5 - 1.475
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +126.1%
Contains more Vitamin B2 +280%
Contains more Folate +29.4%
Contains more Vitamin K +200%
Contains more Vitamin E +10.7%
Contains more Vitamin D +495.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.2%
Contains more Vitamin B3 +12470.3%
Contains more Vitamin B6 +434.7%
Contains more Vitamin B12 +152.3%
Equal in Vitamin B5 - 1.475

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Salmon
Salmon
Contains more Carbs +∞%
Contains more Water +15.2%
Contains more Other +33.8%
Contains more Protein +75.7%
Contains more Fats +16.4%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Carbs +∞%
Contains more Water +15.2%
Contains more Other +33.8%
Contains more Protein +75.7%
Contains more Fats +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
0
:
3
Salmon
Salmon
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +222%
Equal in Monounsaturated Fat - 4.181
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +222%
Equal in Monounsaturated Fat - 4.181

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Salmon Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 22.1g Salmon
Fats 10.61g 12.35g Salmon
Carbs 1.12g 0g Egg
Calories 155kcal 206kcal Salmon
Sugar 1.12g 0g Salmon
Calcium 50mg 15mg Egg
Iron 1.19mg 0.34mg Egg
Magnesium 10mg 30mg Salmon
Phosphorus 172mg 252mg Salmon
Potassium 126mg 384mg Salmon
Sodium 124mg 61mg Salmon
Zinc 1.05mg 0.43mg Egg
Copper 2mg 0.049mg Egg
Manganese 0.026mg 0.016mg Egg
Selenium 30.8µg 41.4µg Salmon
Vitamin A 520IU 230IU Egg
Vitamin A RAE 149µg 69µg Egg
Vitamin E 1.03mg 1.14mg Salmon
Vitamin D 87IU 526IU Salmon
Vitamin D 2.2µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.066mg 0.34mg Salmon
Vitamin B2 0.513mg 0.135mg Egg
Vitamin B3 0.064mg 8.045mg Salmon
Vitamin B5 1.398mg 1.475mg Salmon
Vitamin B6 0.121mg 0.647mg Salmon
Folate 44µg 34µg Egg
Vitamin B12 1.11µg 2.8µg Salmon
Vitamin K 0.3µg 0.1µg Egg
Tryptophan 0.153mg 0.248mg Salmon
Threonine 0.604mg 0.969mg Salmon
Isoleucine 0.686mg 1.018mg Salmon
Leucine 1.075mg 1.796mg Salmon
Lysine 0.904mg 2.03mg Salmon
Methionine 0.392mg 0.654mg Salmon
Phenylalanine 0.668mg 0.863mg Salmon
Valine 0.767mg 1.139mg Salmon
Histidine 0.298mg 0.651mg Salmon
Cholesterol 373mg 63mg Salmon
Saturated Fat 3.267g 2.397g Salmon
Omega-3 - DHA 0.038g 1.457g Salmon
Omega-3 - EPA 0.005g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 4.077g 4.181g Salmon
Polyunsaturated fat 1.414g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Egg
110%
Salmon
Minerals Daily Need Coverage Score
103%
Egg
44%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 310mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.87g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Egg
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?
?
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.