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  6. Egg vs. Salmon raw

Egg vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on differences between Egg and Salmon raw

  • Egg is higher in Copper, and Vitamin A RAE, yet Salmon raw is higher in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B1, Potassium, and Selenium.
  • Egg covers your daily Copper needs 194% more than Salmon raw.
  • Egg contains 12 times more Vitamin A RAE than Salmon raw. While Egg contains 149µg of Vitamin A RAE, Salmon raw contains only 12µg.
  • The amount of Cholesterol in Salmon raw is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Fish, salmon, Atlantic, wild, raw.

Infographic

Egg vs Salmon raw 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 raw
Salmon raw
Contains more Calcium +316.7%
Contains more Iron +48.8%
Contains more Zinc +64.1%
Contains more Copper +700%
Contains more Manganese +62.5%
Contains more Magnesium +190%
Contains more Phosphorus +16.3%
Contains more Potassium +288.9%
Contains less Sodium -64.5%
Contains more Selenium +18.5%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +316.7%
Contains more Iron +48.8%
Contains more Zinc +64.1%
Contains more Copper +700%
Contains more Manganese +62.5%
Contains more Magnesium +190%
Contains more Phosphorus +16.3%
Contains more Potassium +288.9%
Contains less Sodium -64.5%
Contains more Selenium +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.
Egg
Egg
6
:
5
Salmon raw
Salmon raw
Contains more Vitamin A +1200%
Contains more Vitamin B2 +35%
Contains more Folate +76%
Contains more Vitamin B1 +242.4%
Contains more Vitamin B3 +12181.3%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +576%
Contains more Vitamin B12 +186.5%
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 raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +1200%
Contains more Vitamin B2 +35%
Contains more Folate +76%
Contains more Vitamin B1 +242.4%
Contains more Vitamin B3 +12181.3%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +576%
Contains more Vitamin B12 +186.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Salmon raw
Salmon raw
Contains more Fats +67.4%
Contains more Carbs +∞%
Contains more Protein +57.7%
Contains more Other +397.2%
Equal in Water - 68.5
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 raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +67.4%
Contains more Carbs +∞%
Contains more Protein +57.7%
Contains more Other +397.2%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
:
2
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +93.9%
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +79.6%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +93.9%
Contains less Saturated Fat -70%
Contains more Polyunsaturated 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.
Egg Salmon raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Salmon raw Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 19.84g Salmon raw
Fats 10.61g 6.34g Egg
Carbs 1.12g 0g Egg
Calories 155kcal 142kcal Egg
Sugar 1.12g Salmon raw
Calcium 50mg 12mg Egg
Iron 1.19mg 0.8mg Egg
Magnesium 10mg 29mg Salmon raw
Phosphorus 172mg 200mg Salmon raw
Potassium 126mg 490mg Salmon raw
Sodium 124mg 44mg Salmon raw
Zinc 1.05mg 0.64mg Egg
Copper 2mg 0.25mg Egg
Manganese 0.026mg 0.016mg Egg
Selenium 30.8µg 36.5µg Salmon raw
Vitamin A 520IU 40IU Egg
Vitamin A RAE 149µg 12µg Egg
Vitamin E 1.03mg Egg
Vitamin D 87IU Egg
Vitamin D 2.2µg Egg
Vitamin B1 0.066mg 0.226mg Salmon raw
Vitamin B2 0.513mg 0.38mg Egg
Vitamin B3 0.064mg 7.86mg Salmon raw
Vitamin B5 1.398mg 1.664mg Salmon raw
Vitamin B6 0.121mg 0.818mg Salmon raw
Folate 44µg 25µg Egg
Vitamin B12 1.11µg 3.18µg Salmon raw
Vitamin K 0.3µg Egg
Tryptophan 0.153mg 0.222mg Salmon raw
Threonine 0.604mg 0.87mg Salmon raw
Isoleucine 0.686mg 0.914mg Salmon raw
Leucine 1.075mg 1.613mg Salmon raw
Lysine 0.904mg 1.822mg Salmon raw
Methionine 0.392mg 0.587mg Salmon raw
Phenylalanine 0.668mg 0.775mg Salmon raw
Valine 0.767mg 1.022mg Salmon raw
Histidine 0.298mg 0.584mg Salmon raw
Cholesterol 373mg 55mg Salmon raw
Saturated Fat 3.267g 0.981g Salmon raw
Omega-3 - DHA 0.038g 1.115g Salmon raw
Omega-3 - EPA 0.005g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 4.077g 2.103g Egg
Polyunsaturated fat 1.414g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
45%
Egg
83%
Salmon raw
Minerals Daily Need Coverage Score
103%
Egg
49%
Salmon raw

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 80mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 318mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 2.286g)
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.
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.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.