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Egg vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between eggs and sockeye salmon

  • Eggs are higher in copper, choline, and vitamin B2, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, and phosphorus.
  • Eggs cover your daily copper needs 214% more than sockeye salmon.
  • Eggs contain 6 times more cholesterol than sockeye salmon. While eggs contain 373mg of cholesterol, sockeye salmon contains only 61mg.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Egg vs Sockeye 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +354.5%
Contains more IronIron +128.8%
Contains more CopperCopper +2531.6%
Contains more ZincZinc +90.9%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +260%
Contains more PotassiumPotassium +246%
Contains more PhosphorusPhosphorus +77.3%
Contains less SodiumSodium -25.8%
Contains more SeleniumSelenium +15.3%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin AVitamin A +156.9%
Contains more Vitamin B2Vitamin B2 +108.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +528.6%
Contains more CholineCholine +160.9%
Contains more Vitamin DVitamin D +659.1%
Contains more Vitamin B1Vitamin B1 +137.9%
Contains more Vitamin B3Vitamin B3 +15717.2%
Contains more Vitamin B6Vitamin B6 +583.5%
Contains more Vitamin B12Vitamin B12 +302.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.99mg
~equal in Vitamin B5 ~1.274mg

All nutrients comparison - raw data values

Nutrient Egg Sockeye salmon DV% diff.
Copper 2mg 0.076mg 214%
Vitamin B12 1.11µg 4.47µg 140%
Cholesterol 373mg 61mg 104%
Vitamin D 2.2µg 16.7µg 73%
Vitamin D 87IU 670IU 73%
Vitamin B3 0.064mg 10.123mg 63%
Vitamin B6 0.121mg 0.827mg 54%
Choline 293.8mg 112.6mg 33%
Protein 12.58g 26.48g 28%
Vitamin B2 0.513mg 0.246mg 21%
Phosphorus 172mg 305mg 19%
Vitamin A 149µg 58µg 10%
Saturated fat 3.267g 0.969g 10%
Selenium 30.8µg 35.5µg 9%
Potassium 126mg 436mg 9%
Folate 44µg 7µg 9%
Iron 1.19mg 0.52mg 8%
Vitamin B1 0.066mg 0.157mg 8%
Fats 10.61g 5.57g 8%
Monounsaturated fat 4.077g 1.864g 6%
Magnesium 10mg 36mg 6%
Zinc 1.05mg 0.55mg 5%
Calcium 50mg 11mg 4%
Vitamin B5 1.398mg 1.274mg 2%
Manganese 0.026mg 0.013mg 1%
Sodium 124mg 92mg 1%
Polyunsaturated fat 1.414g 1.327g 1%
Calories 155kcal 156kcal 0%
Carbs 1.12g 0g 0%
Net carbs 1.12g 0g N/A
Sugar 1.12g 0g N/A
Vitamin E 1.03mg 0.99mg 0%
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.153mg 0.335mg 0%
Threonine 0.604mg 1.247mg 0%
Isoleucine 0.686mg 1.274mg 0%
Leucine 1.075mg 2.185mg 0%
Lysine 0.904mg 2.574mg 0%
Methionine 0.392mg 0.858mg 0%
Phenylalanine 0.668mg 1.086mg 0%
Valine 0.767mg 1.461mg 0%
Histidine 0.298mg 0.711mg 0%
Omega-3 - EPA 0.005g 0.299g N/A
Omega-3 - DHA 0.038g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +90.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.6%
Contains more ProteinProtein +110.5%
~equal in Water ~67.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +118.7%
Contains less Sat. FatSaturated fat -70.3%
~equal in Polyunsaturated fat ~1.327g

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.