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  6. Egg white vs. Smoked salmon

Egg white vs. Smoked salmon — In-Depth Nutrition Comparison

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Differences between Egg white and Smoked salmon

  • Egg white has more Vitamin B2, while Smoked salmon has more Vitamin B12, Vitamin D, Vitamin B3, Copper, Selenium, Phosphorus, Vitamin B6, and Choline.
  • Smoked salmon's daily need coverage for Vitamin B12 is 132% higher.
  • Smoked salmon contains 4 times less Vitamin B2 than Egg white. Egg white contains 0.439mg of Vitamin B2, while Smoked salmon contains 0.101mg.
  • The amount of Sodium in Egg white is lower.

The food types used in this comparison are Egg, white, raw, fresh and Fish, salmon, chinook, smoked.

Infographic

Egg white vs Smoked 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 white
Egg white
1
:
9
Smoked salmon
Smoked salmon
Contains less Sodium -75.3%
Contains more Calcium +57.1%
Contains more Iron +962.5%
Contains more Magnesium +63.6%
Contains more Phosphorus +993.3%
Contains more Zinc +933.3%
Contains more Copper +900%
Contains more Manganese +54.5%
Contains more Selenium +62%
Equal in Potassium - 175
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains less Sodium -75.3%
Contains more Calcium +57.1%
Contains more Iron +962.5%
Contains more Magnesium +63.6%
Contains more Phosphorus +993.3%
Contains more Zinc +933.3%
Contains more Copper +900%
Contains more Manganese +54.5%
Contains more Selenium +62%
Equal in Potassium - 175

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 white
Egg white
2
:
9
Smoked salmon
Smoked salmon
Contains more Vitamin B2 +334.7%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B3 +4395.2%
Contains more Vitamin B5 +357.9%
Contains more Vitamin B6 +5460%
Contains more Vitamin B12 +3522.2%
Contains more Vitamin K +∞%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin B2 +334.7%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +475%
Contains more Vitamin B3 +4395.2%
Contains more Vitamin B5 +357.9%
Contains more Vitamin B6 +5460%
Contains more Vitamin B12 +3522.2%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg white
Egg white
2
:
3
Smoked salmon
Smoked salmon
Contains more Carbs +∞%
Contains more Water +21.6%
Contains more Protein +67.7%
Contains more Fats +2441.2%
Contains more Other +757.1%
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Carbs +∞%
Contains more Water +21.6%
Contains more Protein +67.7%
Contains more Fats +2441.2%
Contains more Other +757.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Smoked salmon
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Smoked salmon Opinion
Net carbs 0.73g 0g Egg white
Protein 10.9g 18.28g Smoked salmon
Fats 0.17g 4.32g Smoked salmon
Carbs 0.73g 0g Egg white
Calories 52kcal 117kcal Smoked salmon
Fructose 0.07g Egg white
Sugar 0.71g 0g Smoked salmon
Calcium 7mg 11mg Smoked salmon
Iron 0.08mg 0.85mg Smoked salmon
Magnesium 11mg 18mg Smoked salmon
Phosphorus 15mg 164mg Smoked salmon
Potassium 163mg 175mg Smoked salmon
Sodium 166mg 672mg Egg white
Zinc 0.03mg 0.31mg Smoked salmon
Copper 0.023mg 0.23mg Smoked salmon
Manganese 0.011mg 0.017mg Smoked salmon
Selenium 20µg 32.4µg Smoked salmon
Vitamin A 0IU 87IU Smoked salmon
Vitamin A RAE 0µg 26µg Smoked salmon
Vitamin E 0mg 1.35mg Smoked salmon
Vitamin D 0IU 685IU Smoked salmon
Vitamin D 0µg 17.1µg Smoked salmon
Vitamin B1 0.004mg 0.023mg Smoked salmon
Vitamin B2 0.439mg 0.101mg Egg white
Vitamin B3 0.105mg 4.72mg Smoked salmon
Vitamin B5 0.19mg 0.87mg Smoked salmon
Vitamin B6 0.005mg 0.278mg Smoked salmon
Folate 4µg 2µg Egg white
Vitamin B12 0.09µg 3.26µg Smoked salmon
Vitamin K 0µg 0.1µg Smoked salmon
Tryptophan 0.125mg 0.205mg Smoked salmon
Threonine 0.449mg 0.801mg Smoked salmon
Isoleucine 0.661mg 0.842mg Smoked salmon
Leucine 1.016mg 1.486mg Smoked salmon
Lysine 0.806mg 1.679mg Smoked salmon
Methionine 0.399mg 0.541mg Smoked salmon
Phenylalanine 0.686mg 0.714mg Smoked salmon
Valine 0.809mg 0.942mg Smoked salmon
Histidine 0.29mg 0.538mg Smoked salmon
Cholesterol 0mg 23mg Egg white
Saturated Fat 0g 0.929g Egg white
Omega-3 - DHA 0g 0.267g Smoked salmon
Omega-3 - EPA 0g 0.183g Smoked salmon
Omega-3 - DPA 0g 0.073g Smoked salmon
Monounsaturated Fat 0g 2.023g Smoked salmon
Polyunsaturated fat 0g 0.995g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg white Smoked salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
11%
Egg white
99%
Smoked salmon
Minerals Daily Need Coverage Score
17%
Egg white
49%
Smoked salmon

Comparison summary

Which food is richer in minerals?
Smoked salmon
Smoked salmon is relatively richer in minerals
Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.71g)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 506mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.929g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $13)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.