Salmon raw vs. Egg — In-Depth Nutrition Comparison
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A recap on the differences between salmon raw and eggs
- Salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, protein, vitamin B1, and potassium, yet eggs are higher in copper and vitamin A.
- Eggs cover your daily copper needs 194% more than salmon raw.
- Salmon raw contains 123 times more vitamin B3 than eggs. While salmon raw contains 7.86mg of vitamin B3, eggs contain 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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +190% |
| Contains more PotassiumPotassium | +288.9% |
| Contains more PhosphorusPhosphorus | +16.3% |
| Contains less SodiumSodium | -64.5% |
| Contains more SeleniumSelenium | +18.5% |
| Contains more CalciumCalcium | +316.7% |
| Contains more IronIron | +48.8% |
| Contains more CopperCopper | +700% |
| Contains more ZincZinc | +64.1% |
| Contains more ManganeseManganese | +62.5% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +242.4% |
| Contains more Vitamin B3Vitamin B3 | +12181.3% |
| Contains more Vitamin B5Vitamin B5 | +19% |
| Contains more Vitamin B6Vitamin B6 | +576% |
| Contains more Vitamin B12Vitamin B12 | +186.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +1141.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +76% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.25mg | 2mg | 194% |
| Cholesterol | 55mg | 373mg | 106% |
| Vitamin B12 | 3.18µg | 1.11µg | 86% |
| Vitamin B6 | 0.818mg | 0.121mg | 54% |
| Choline | 293.8mg | 53% | |
| Vitamin B3 | 7.86mg | 0.064mg | 49% |
| Protein | 19.84g | 12.58g | 15% |
| Vitamin A | 12µg | 149µg | 15% |
| Vitamin B1 | 0.226mg | 0.066mg | 13% |
| Vitamin D* | 87 IU | 11% | |
| Vitamin D | 2.2µg | 11% | |
| Potassium | 490mg | 126mg | 11% |
| Selenium | 36.5µg | 30.8µg | 10% |
| Vitamin B2 | 0.38mg | 0.513mg | 10% |
| Saturated fat | 0.981g | 3.267g | 10% |
| Polyunsaturated fat | 2.539g | 1.414g | 8% |
| Fats | 6.34g | 10.61g | 7% |
| Vitamin E | 1.03mg | 7% | |
| Magnesium | 29mg | 10mg | 5% |
| Iron | 0.8mg | 1.19mg | 5% |
| Vitamin B5 | 1.664mg | 1.398mg | 5% |
| Folate | 25µg | 44µg | 5% |
| Monounsaturated fat | 2.103g | 4.077g | 5% |
| Calcium | 12mg | 50mg | 4% |
| Zinc | 0.64mg | 1.05mg | 4% |
| Phosphorus | 200mg | 172mg | 4% |
| Sodium | 44mg | 124mg | 3% |
| Calories | 142kcal | 155kcal | 1% |
| Protein per 100 calories | 14g | 8.1g | N/A |
| Calories per 10 g protein | 72kcal | 123kcal | N/A |
| Weight per 100 calories | 70g | 65g | N/A |
| Unsaturated / Saturated Fat ratio | 4.7 | 1.7 | N/A |
| Net carbs | 0g | 1.12g | N/A |
| Carbs | 0g | 1.12g | 0% |
| Sugar | 1.12g | N/A | |
| Manganese | 0.016mg | 0.026mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.222mg | 0.153mg | 0% |
| Threonine | 0.87mg | 0.604mg | 0% |
| Isoleucine | 0.914mg | 0.686mg | 0% |
| Leucine | 1.613mg | 1.075mg | 0% |
| Lysine | 1.822mg | 0.904mg | 0% |
| Methionine | 0.587mg | 0.392mg | 0% |
| Phenylalanine | 0.775mg | 0.668mg | 0% |
| Valine | 1.022mg | 0.767mg | 0% |
| Histidine | 0.584mg | 0.298mg | 0% |
| Omega-3 (EPA) | 0.321g | 0.005g | N/A |
| Omega-3 (DHA) | 1.115g | 0.038g | N/A |
| Omega-3 (DPA) | 0.287g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
12.58 g
Fats:
10.61 g
Carbs:
1.12 g
Water:
74.62 g
Other:
1.07 g
| Contains more ProteinProtein | +57.7% |
| Contains more FatsFats | +67.4% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~74.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated fat:
Sat. Fat
3.267 g
Monounsaturated fat:
Mono. Fat
4.077 g
Polyunsaturated fat:
Poly. Fat
1.414 g
| Contains less Sat. FatSaturated fat | -70% |
| Contains more Poly. FatPolyunsaturated fat | +79.6% |
| Contains more Mono. FatMonounsaturated fat | +93.9% |