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  6. Salmon vs. Egg

Salmon vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between Salmon and Egg?

  • Salmon is richer in Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B1, and Selenium, while Egg is higher in Copper, Choline, and Vitamin B2.
  • Egg's daily need coverage for Copper is 217% higher.
  • Egg has 126 times less Vitamin B3 than Salmon. Salmon has 8.045mg of Vitamin B3, while Egg has 0.064mg.
  • Salmon is lower in Cholesterol.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Salmon 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.
Salmon
Salmon
5
:
5
Egg
Egg
Contains more Magnesium +200%
Contains more Phosphorus +46.5%
Contains more Potassium +204.8%
Contains less Sodium -50.8%
Contains more Selenium +34.4%
Contains more Calcium +233.3%
Contains more Iron +250%
Contains more Zinc +144.2%
Contains more Copper +3981.6%
Contains more Manganese +62.5%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +200%
Contains more Phosphorus +46.5%
Contains more Potassium +204.8%
Contains less Sodium -50.8%
Contains more Selenium +34.4%
Contains more Calcium +233.3%
Contains more Iron +250%
Contains more Zinc +144.2%
Contains more Copper +3981.6%
Contains more Manganese +62.5%

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
Salmon
8
:
4
Egg
Egg
Contains more Vitamin E +10.7%
Contains more Vitamin D +495.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.2%
Contains more Vitamin B3 +12470.3%
Contains more Vitamin B6 +434.7%
Contains more Vitamin B12 +152.3%
Contains more Vitamin A +126.1%
Contains more Vitamin B2 +280%
Contains more Folate +29.4%
Contains more Vitamin K +200%
Equal in Vitamin E - 1.03
Equal in Vitamin B5 - 1.398
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 E +10.7%
Contains more Vitamin D +495.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.2%
Contains more Vitamin B3 +12470.3%
Contains more Vitamin B6 +434.7%
Contains more Vitamin B12 +152.3%
Contains more Vitamin A +126.1%
Contains more Vitamin B2 +280%
Contains more Folate +29.4%
Contains more Vitamin K +200%
Equal in Vitamin E - 1.03
Equal in Vitamin B5 - 1.398

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Egg
Egg
Contains more Protein +75.7%
Contains more Fats +16.4%
Contains more Carbs +∞%
Contains more Water +15.2%
Contains more Other +33.8%
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 Protein +75.7%
Contains more Fats +16.4%
Contains more Carbs +∞%
Contains more Water +15.2%
Contains more Other +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
3
:
0
Egg
Egg
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +222%
Equal in Monounsaturated Fat - 4.077
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -26.6%
Contains more Polyunsaturated fat +222%
Equal in Monounsaturated Fat - 4.077

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Egg Opinion
Net carbs 0g 1.12g Egg
Protein 22.1g 12.58g Salmon
Fats 12.35g 10.61g Salmon
Carbs 0g 1.12g Egg
Calories 206kcal 155kcal Salmon
Sugar 0g 1.12g Salmon
Calcium 15mg 50mg Egg
Iron 0.34mg 1.19mg Egg
Magnesium 30mg 10mg Salmon
Phosphorus 252mg 172mg Salmon
Potassium 384mg 126mg Salmon
Sodium 61mg 124mg Salmon
Zinc 0.43mg 1.05mg Egg
Copper 0.049mg 2mg Egg
Manganese 0.016mg 0.026mg Egg
Selenium 41.4µg 30.8µg Salmon
Vitamin A 230IU 520IU Egg
Vitamin A RAE 69µg 149µg Egg
Vitamin E 1.14mg 1.03mg Salmon
Vitamin D 526IU 87IU Salmon
Vitamin D 13.1µg 2.2µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.066mg Salmon
Vitamin B2 0.135mg 0.513mg Egg
Vitamin B3 8.045mg 0.064mg Salmon
Vitamin B5 1.475mg 1.398mg Salmon
Vitamin B6 0.647mg 0.121mg Salmon
Folate 34µg 44µg Egg
Vitamin B12 2.8µg 1.11µg Salmon
Vitamin K 0.1µg 0.3µg Egg
Tryptophan 0.248mg 0.153mg Salmon
Threonine 0.969mg 0.604mg Salmon
Isoleucine 1.018mg 0.686mg Salmon
Leucine 1.796mg 1.075mg Salmon
Lysine 2.03mg 0.904mg Salmon
Methionine 0.654mg 0.392mg Salmon
Phenylalanine 0.863mg 0.668mg Salmon
Valine 1.139mg 0.767mg Salmon
Histidine 0.651mg 0.298mg Salmon
Cholesterol 63mg 373mg Salmon
Saturated Fat 2.397g 3.267g Salmon
Omega-3 - DHA 1.457g 0.038g Salmon
Omega-3 - EPA 0.69g 0.005g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 4.077g Salmon
Polyunsaturated fat 4.553g 1.414g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
45%
Egg
Minerals Daily Need Coverage Score
44%
Salmon
103%
Egg

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 310mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.87g)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is cheaper?
Egg
Egg is cheaper (difference - $12)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.