Egg vs. Salmon raw — In-Depth Nutrition Comparison
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A recap on the differences between eggs and salmon raw
- Eggs are higher in copper and vitamin B2, yet salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B1, potassium, and selenium.
- Eggs cover your daily copper needs 194% more than salmon raw.
- Eggs contain 7 times more cholesterol than salmon raw. While eggs contain 373mg of cholesterol, salmon raw contains only 55mg.
Food varieties used in this article are Egg, whole, cooked, hard-boiled and Fish, salmon, Atlantic, wild, raw.
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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 | +316.7% |
| Contains more IronIron | +48.8% |
| Contains more CopperCopper | +700% |
| Contains more ZincZinc | +64.1% |
| Contains more ManganeseManganese | +62.5% |
| Contains more MagnesiumMagnesium | +190% |
| Contains more PotassiumPotassium | +288.9% |
| Contains more PhosphorusPhosphorus | +16.3% |
| Contains less SodiumSodium | -64.5% |
| Contains more SeleniumSelenium | +18.5% |
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 | +1141.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +76% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +242.4% |
| Contains more Vitamin B3Vitamin B3 | +12181.3% |
| Contains more Vitamin B5Vitamin B5 | +19% |
| Contains more Vitamin B6Vitamin B6 | +576% |
| Contains more Vitamin B12Vitamin B12 | +186.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.25mg | 194% |
| Cholesterol | 373mg | 55mg | 106% |
| Vitamin B12 | 1.11µg | 3.18µg | 86% |
| Vitamin B6 | 0.121mg | 0.818mg | 54% |
| Choline | 293.8mg | 53% | |
| Vitamin B3 | 0.064mg | 7.86mg | 49% |
| Vitamin A | 149µg | 12µg | 15% |
| Protein | 12.58g | 19.84g | 15% |
| Vitamin B1 | 0.066mg | 0.226mg | 13% |
| Vitamin D | 87IU | 11% | |
| Potassium | 126mg | 490mg | 11% |
| Vitamin D | 2.2µg | 11% | |
| Selenium | 30.8µg | 36.5µg | 10% |
| Vitamin B2 | 0.513mg | 0.38mg | 10% |
| Saturated fat | 3.267g | 0.981g | 10% |
| Polyunsaturated fat | 1.414g | 2.539g | 8% |
| Vitamin E | 1.03mg | 7% | |
| Fats | 10.61g | 6.34g | 7% |
| Folate | 44µg | 25µg | 5% |
| Iron | 1.19mg | 0.8mg | 5% |
| Magnesium | 10mg | 29mg | 5% |
| Monounsaturated fat | 4.077g | 2.103g | 5% |
| Vitamin B5 | 1.398mg | 1.664mg | 5% |
| Phosphorus | 172mg | 200mg | 4% |
| Calcium | 50mg | 12mg | 4% |
| Zinc | 1.05mg | 0.64mg | 4% |
| Sodium | 124mg | 44mg | 3% |
| Calories | 155kcal | 142kcal | 1% |
| Carbs | 1.12g | 0g | 0% |
| Net carbs | 1.12g | 0g | N/A |
| Sugar | 1.12g | N/A | |
| Manganese | 0.026mg | 0.016mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.153mg | 0.222mg | 0% |
| Threonine | 0.604mg | 0.87mg | 0% |
| Isoleucine | 0.686mg | 0.914mg | 0% |
| Leucine | 1.075mg | 1.613mg | 0% |
| Lysine | 0.904mg | 1.822mg | 0% |
| Methionine | 0.392mg | 0.587mg | 0% |
| Phenylalanine | 0.668mg | 0.775mg | 0% |
| Valine | 0.767mg | 1.022mg | 0% |
| Histidine | 0.298mg | 0.584mg | 0% |
| Omega-3 - EPA | 0.005g | 0.321g | N/A |
| Omega-3 - DHA | 0.038g | 1.115g | N/A |
| Omega-3 - DPA | 0g | 0.287g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
| Contains more FatsFats | +67.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +57.7% |
| Contains more OtherOther | +397.2% |
~equal in
Water
~68.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
| Contains more Mono. FatMonounsaturated fat | +93.9% |
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Poly. FatPolyunsaturated fat | +79.6% |