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  6. Salmon raw vs. Egg white

Salmon raw vs. Egg white — In-Depth Nutrition Comparison

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Significant differences between Salmon raw and Egg white

  • The amount of Vitamin B12, Vitamin B6, Vitamin B3, Selenium, Vitamin B5, Phosphorus, Copper, Vitamin B1, and Potassium in Salmon raw is higher than in Egg white.
  • Salmon raw covers your daily Vitamin B12 needs 129% more than Egg white.

Specific food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Egg, white, raw, fresh.

Infographic

Salmon raw vs Egg white 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.
Salmon raw
Salmon raw
10
:
0
Egg white
Egg white
Contains more Calcium +71.4%
Contains more Iron +900%
Contains more Magnesium +163.6%
Contains more Phosphorus +1233.3%
Contains more Potassium +200.6%
Contains less Sodium -73.5%
Contains more Zinc +2033.3%
Contains more Copper +987%
Contains more Manganese +45.5%
Contains more Selenium +82.5%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +71.4%
Contains more Iron +900%
Contains more Magnesium +163.6%
Contains more Phosphorus +1233.3%
Contains more Potassium +200.6%
Contains less Sodium -73.5%
Contains more Zinc +2033.3%
Contains more Copper +987%
Contains more Manganese +45.5%
Contains more Selenium +82.5%

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.
Salmon raw
Salmon raw
7
:
4
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin B1 +5550%
Contains more Vitamin B3 +7385.7%
Contains more Vitamin B5 +775.8%
Contains more Vitamin B6 +16260%
Contains more Folate +525%
Contains more Vitamin B12 +3433.3%
Contains more Vitamin B2 +15.5%
Salmon raw
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +5550%
Contains more Vitamin B3 +7385.7%
Contains more Vitamin B5 +775.8%
Contains more Vitamin B6 +16260%
Contains more Folate +525%
Contains more Vitamin B12 +3433.3%
Contains more Vitamin B2 +15.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Egg white
Egg white
Contains more Protein +82%
Contains more Fats +3629.4%
Contains more Other +744.4%
Contains more Carbs +∞%
Contains more Water +27.8%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Protein +82%
Contains more Fats +3629.4%
Contains more Other +744.4%
Contains more Carbs +∞%
Contains more Water +27.8%

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 white
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Egg white Opinion
Net carbs 0g 0.73g Egg white
Protein 19.84g 10.9g Salmon raw
Fats 6.34g 0.17g Salmon raw
Carbs 0g 0.73g Egg white
Calories 142kcal 52kcal Salmon raw
Fructose 0.07g Egg white
Sugar 0.71g Salmon raw
Calcium 12mg 7mg Salmon raw
Iron 0.8mg 0.08mg Salmon raw
Magnesium 29mg 11mg Salmon raw
Phosphorus 200mg 15mg Salmon raw
Potassium 490mg 163mg Salmon raw
Sodium 44mg 166mg Salmon raw
Zinc 0.64mg 0.03mg Salmon raw
Copper 0.25mg 0.023mg Salmon raw
Manganese 0.016mg 0.011mg Salmon raw
Selenium 36.5µg 20µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin B1 0.226mg 0.004mg Salmon raw
Vitamin B2 0.38mg 0.439mg Egg white
Vitamin B3 7.86mg 0.105mg Salmon raw
Vitamin B5 1.664mg 0.19mg Salmon raw
Vitamin B6 0.818mg 0.005mg Salmon raw
Folate 25µg 4µg Salmon raw
Vitamin B12 3.18µg 0.09µg Salmon raw
Tryptophan 0.222mg 0.125mg Salmon raw
Threonine 0.87mg 0.449mg Salmon raw
Isoleucine 0.914mg 0.661mg Salmon raw
Leucine 1.613mg 1.016mg Salmon raw
Lysine 1.822mg 0.806mg Salmon raw
Methionine 0.587mg 0.399mg Salmon raw
Phenylalanine 0.775mg 0.686mg Salmon raw
Valine 1.022mg 0.809mg Salmon raw
Histidine 0.584mg 0.29mg Salmon raw
Cholesterol 55mg 0mg Egg white
Saturated Fat 0.981g 0g Egg white
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 0g Salmon raw
Polyunsaturated fat 2.539g 0g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Egg white
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
11%
Egg white
Minerals Daily Need Coverage Score
49%
Salmon raw
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 122mg)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 0.981g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $12)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.