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.
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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 | +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.
| 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% |
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:
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
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
0.969 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
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 | 0.076mg | 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 |
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 | |
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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
53%
113%
Minerals Daily Need Coverage Score
103%
47%
Comparison summary
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 312mg)
Which food is lower in Sugar?
Sockeye salmon is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Sockeye salmon contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 2.298g)
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.