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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 whites

  • 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 whites.
  • Salmon raw covers your daily vitamin B12 needs 129% more than egg whites.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +163.6%
Contains more CalciumCalcium +71.4%
Contains more PotassiumPotassium +200.6%
Contains more IronIron +900%
Contains more CopperCopper +987%
Contains more ZincZinc +2033.3%
Contains more PhosphorusPhosphorus +1233.3%
Contains less SodiumSodium -73.5%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +5550%
Contains more Vitamin B3Vitamin B3 +7385.7%
Contains more Vitamin B5Vitamin B5 +775.8%
Contains more Vitamin B6Vitamin B6 +16260%
Contains more Vitamin B12Vitamin B12 +3433.3%
Contains more FolateFolate +525%
Contains more Vitamin B2Vitamin B2 +15.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Egg white DV% diff.
Vitamin B12 3.18µg 0.09µg 129%
Vitamin B6 0.818mg 0.005mg 63%
Vitamin B3 7.86mg 0.105mg 48%
Selenium 36.5µg 20µg 30%
Vitamin B5 1.664mg 0.19mg 29%
Phosphorus 200mg 15mg 26%
Copper 0.25mg 0.023mg 25%
Vitamin B1 0.226mg 0.004mg 19%
Cholesterol 55mg 0mg 18%
Protein 19.84g 10.9g 18%
Polyunsaturated fat 2.539g 0g 17%
Potassium 490mg 163mg 10%
Fats 6.34g 0.17g 9%
Iron 0.8mg 0.08mg 9%
Zinc 0.64mg 0.03mg 6%
Folate 25µg 4µg 5%
Monounsaturated fat 2.103g 0g 5%
Vitamin B2 0.38mg 0.439mg 5%
Calories 142kcal 52kcal 5%
Sodium 44mg 166mg 5%
Magnesium 29mg 11mg 4%
Saturated fat 0.981g 0g 4%
Vitamin A 12µg 0µg 1%
Calcium 12mg 7mg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sugar 0.71g N/A
Manganese 0.016mg 0.011mg 0%
Choline 1.1mg 0%
Tryptophan 0.222mg 0.125mg 0%
Threonine 0.87mg 0.449mg 0%
Isoleucine 0.914mg 0.661mg 0%
Leucine 1.613mg 1.016mg 0%
Lysine 1.822mg 0.806mg 0%
Methionine 0.587mg 0.399mg 0%
Phenylalanine 0.775mg 0.686mg 0%
Valine 1.022mg 0.809mg 0%
Histidine 0.584mg 0.29mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +82%
Contains more FatsFats +3629.4%
Contains more OtherOther +744.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.8%

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.