Egg vs. Salmon raw — In-Depth Nutrition Comparison
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A recap on 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% |
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% |
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 | |
|
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 |
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 | |
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%
77%
Minerals Daily Need Coverage Score
103%
49%
Comparison summary
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 318mg)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 80mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 2.286g)
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?
?
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.