Salmon vs. Egg — In-Depth Nutrition Comparison
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How are salmon and eggs different?
- Salmon has more vitamin B12, vitamin B6, vitamin B3, selenium, vitamin B1, potassium, phosphorus, and vitamin B5; however, eggs are richer in copper.
- Eggs cover your daily need for copper, 187% more than salmon.
- Salmon has 157 times more vitamin B3 than eggs. Salmon has 10.077mg of vitamin B3, while eggs have 0.064mg.
- Salmon contains less cholesterol.
Fish, salmon, Atlantic, wild, cooked, dry heat and Egg, whole, cooked, hard-boiled types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +270% |
| Contains more PotassiumPotassium | +398.4% |
| Contains more PhosphorusPhosphorus | +48.8% |
| Contains less SodiumSodium | -54.8% |
| Contains more SeleniumSelenium | +51.9% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +15.5% |
| Contains more CopperCopper | +523.1% |
| Contains more ZincZinc | +28% |
| Contains more ManganeseManganese | +23.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +316.7% |
| Contains more Vitamin B3Vitamin B3 | +15645.3% |
| Contains more Vitamin B5Vitamin B5 | +37.3% |
| Contains more Vitamin B6Vitamin B6 | +680.2% |
| Contains more Vitamin B12Vitamin B12 | +174.8% |
| Contains more Vitamin AVitamin A | +1046.2% |
| Contains more FolateFolate | +51.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.321mg | 2mg | 187% |
| Cholesterol | 71mg | 373mg | 101% |
| Vitamin B12 | 3.05µg | 1.11µg | 81% |
| Vitamin B3 | 10.077mg | 0.064mg | 63% |
| Vitamin B6 | 0.944mg | 0.121mg | 63% |
| Choline | 293.8mg | 53% | |
| Selenium | 46.8µg | 30.8µg | 29% |
| Protein | 25.44g | 12.58g | 26% |
| Vitamin B1 | 0.275mg | 0.066mg | 17% |
| Potassium | 628mg | 126mg | 15% |
| Vitamin A | 13µg | 149µg | 15% |
| Phosphorus | 256mg | 172mg | 12% |
| Polyunsaturated fat | 3.256g | 1.414g | 12% |
| Vitamin D | 87IU | 11% | |
| Vitamin D | 2.2µg | 11% | |
| Vitamin B5 | 1.92mg | 1.398mg | 10% |
| Saturated fat | 1.257g | 3.267g | 9% |
| Vitamin E | 1.03mg | 7% | |
| Magnesium | 37mg | 10mg | 6% |
| Calcium | 15mg | 50mg | 4% |
| Fats | 8.13g | 10.61g | 4% |
| Folate | 29µg | 44µg | 4% |
| Monounsaturated fat | 2.697g | 4.077g | 3% |
| Sodium | 56mg | 124mg | 3% |
| Vitamin B2 | 0.487mg | 0.513mg | 2% |
| Iron | 1.03mg | 1.19mg | 2% |
| Zinc | 0.82mg | 1.05mg | 2% |
| Calories | 182kcal | 155kcal | 1% |
| Carbs | 0g | 1.12g | 0% |
| Net carbs | 0g | 1.12g | N/A |
| Sugar | 1.12g | N/A | |
| Manganese | 0.021mg | 0.026mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.285mg | 0.153mg | 0% |
| Threonine | 1.115mg | 0.604mg | 0% |
| Isoleucine | 1.172mg | 0.686mg | 0% |
| Leucine | 2.067mg | 1.075mg | 0% |
| Lysine | 2.336mg | 0.904mg | 0% |
| Methionine | 0.753mg | 0.392mg | 0% |
| Phenylalanine | 0.993mg | 0.668mg | 0% |
| Valine | 1.31mg | 0.767mg | 0% |
| Histidine | 0.749mg | 0.298mg | 0% |
| Omega-3 - EPA | 0.411g | 0.005g | N/A |
| Omega-3 - DHA | 1.429g | 0.038g | N/A |
| Omega-3 - DPA | 0.368g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +102.2% |
| Contains more OtherOther | +536.4% |
| Contains more FatsFats | +30.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +25.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Poly. FatPolyunsaturated fat | +130.3% |
| Contains more Mono. FatMonounsaturated fat | +51.2% |