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Salmon raw vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between Salmon raw and Egg

  • Salmon raw is higher in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B1, Potassium, and Selenium, yet Egg is higher in Copper, and Vitamin A RAE.
  • Egg covers your daily Copper needs 194% more than Salmon raw.
  • Salmon raw contains 123 times more Vitamin B3 than Egg. While Salmon raw contains 7.86mg of Vitamin B3, Egg contains only 0.064mg.
  • The amount of Saturated Fat in Salmon raw is lower.

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

Infographic

Salmon raw vs Egg 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.
:
5
Egg
Contains more Magnesium +190%
Contains more Phosphorus +16.3%
Contains more Potassium +288.9%
Contains less Sodium -64.5%
Contains more Selenium +18.5%
Contains more Calcium +316.7%
Contains more Iron +48.8%
Contains more Zinc +64.1%
Contains more Copper +700%
Contains more Manganese +62.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +190%
Contains more Phosphorus +16.3%
Contains more Potassium +288.9%
Contains less Sodium -64.5%
Contains more Selenium +18.5%
Contains more Calcium +316.7%
Contains more Iron +48.8%
Contains more Zinc +64.1%
Contains more Copper +700%
Contains more Manganese +62.5%

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.
:
6
Egg
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%
Contains more Vitamin A +1200%
Contains more Vitamin B2 +35%
Contains more Folate +76%
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%
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%
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%
Contains more Vitamin A +1200%
Contains more Vitamin B2 +35%
Contains more Folate +76%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Egg
Contains more Protein +57.7%
Contains more Other +397.2%
Contains more Fats +67.4%
Contains more Carbs +∞%
Equal in Water - 74.62
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +57.7%
Contains more Other +397.2%
Contains more Fats +67.4%
Contains more Carbs +∞%
Equal in Water - 74.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Egg
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +79.6%
Contains more Monounsaturated Fat +93.9%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +79.6%
Contains more Monounsaturated Fat +93.9%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.