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  6. Fish oil vs. Egg

Fish oil vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between Fish oil and Egg

  • Fish oil has more Vitamin D, however, Egg is higher in Copper, Selenium, Vitamin B12, Vitamin B2, Vitamin B5, Phosphorus, and Vitamin A RAE.
  • Egg covers your daily need of Copper 222% more than Fish oil.
  • Fish oil has 9 times more Saturated Fat than Egg. While Fish oil has 29.892g of Saturated Fat, Egg has only 3.267g.

These are the specific foods used in this comparison Fish oil, sardine and Egg, whole, cooked, hard-boiled.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Egg
Egg
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
1
:
10
Egg
Egg
Contains more Vitamin D +277.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Fish oil
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% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Egg
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 D +277.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
4
Egg
Egg
Contains more Fats +842.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Egg
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 Fats +842.5%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Egg
Egg
Contains more Monounsaturated Fat +730%
Contains more Polyunsaturated fat +2153.7%
Contains less Saturated Fat -89.1%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +730%
Contains more Polyunsaturated fat +2153.7%
Contains less Saturated Fat -89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Egg Opinion
Net carbs 0g 1.12g Egg
Protein 0g 12.58g Egg
Fats 100g 10.61g Fish oil
Carbs 0g 1.12g Egg
Calories 902kcal 155kcal Fish oil
Sugar 1.12g Fish oil
Calcium 0mg 50mg Egg
Iron 0mg 1.19mg Egg
Magnesium 0mg 10mg Egg
Phosphorus 0mg 172mg Egg
Potassium 0mg 126mg Egg
Sodium 0mg 124mg Fish oil
Zinc 0mg 1.05mg Egg
Copper 0mg 2mg Egg
Manganese 0mg 0.026mg Egg
Selenium 0µg 30.8µg Egg
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 1.03mg Egg
Vitamin D 332IU 87IU Fish oil
Vitamin D 8.3µg 2.2µg Fish oil
Vitamin B1 0mg 0.066mg Egg
Vitamin B2 0mg 0.513mg Egg
Vitamin B3 0mg 0.064mg Egg
Vitamin B5 0mg 1.398mg Egg
Vitamin B6 0mg 0.121mg Egg
Folate 0µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0.3µg Egg
Tryptophan 0.153mg Egg
Threonine 0.604mg Egg
Isoleucine 0.686mg Egg
Leucine 1.075mg Egg
Lysine 0.904mg Egg
Methionine 0.392mg Egg
Phenylalanine 0.668mg Egg
Valine 0.767mg Egg
Histidine 0.298mg Egg
Cholesterol 710mg 373mg Egg
Saturated Fat 29.892g 3.267g Egg
Omega-3 - DHA 10.656g 0.038g Fish oil
Omega-3 - EPA 10.137g 0.005g Fish oil
Omega-3 - DPA 1.973g 0g Fish oil
Monounsaturated Fat 33.841g 4.077g Fish oil
Polyunsaturated fat 31.867g 1.414g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Egg
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
21%
Fish oil
45%
Egg
Minerals Daily Need Coverage Score
0%
Fish oil
103%
Egg

Comparison summary

Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 124mg)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $1)
Which food is lower in Cholesterol?
Egg
Egg is lower in Cholesterol (difference - 337mg)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 26.625g)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.