Salmon vs. Egg — In-Depth Nutrition Comparison
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What are the main differences between salmon and eggs?
- Salmon is richer in vitamin D, vitamin B12, vitamin B3, vitamin B6, vitamin B1, and selenium, while eggs are higher in copper, choline, and vitamin B2.
- Eggs' daily need coverage for copper is 217% higher.
- Eggs have 126 times less vitamin B3 than salmon. Salmon has 8.045mg of vitamin B3, while eggs have 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.
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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 | +200% |
| Contains more PotassiumPotassium | +204.8% |
| Contains more PhosphorusPhosphorus | +46.5% |
| Contains less SodiumSodium | -50.8% |
| Contains more SeleniumSelenium | +34.4% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +3981.6% |
| Contains more ZincZinc | +144.2% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +495.5% |
| Contains more Vitamin B1Vitamin B1 | +415.2% |
| Contains more Vitamin B3Vitamin B3 | +12470.3% |
| Contains more Vitamin B6Vitamin B6 | +434.7% |
| Contains more Vitamin B12Vitamin B12 | +152.3% |
| Contains more Vitamin AVitamin A | +115.9% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +29.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.049mg | 2mg | 217% |
| Cholesterol | 63mg | 373mg | 103% |
| Vitamin B12 | 2.8µg | 1.11µg | 70% |
| Vitamin D | 526 IU | 87 IU | 55% |
| Vitamin D | 13.1µg | 2.2µg | 55% |
| Vitamin B3 | 8.045mg | 0.064mg | 50% |
| Vitamin B6 | 0.647mg | 0.121mg | 40% |
| Choline | 90.5mg | 293.8mg | 37% |
| Vitamin B2 | 0.135mg | 0.513mg | 29% |
| Vitamin B1 | 0.34mg | 0.066mg | 23% |
| Polyunsaturated fat | 4.553g | 1.414g | 21% |
| Protein | 22.1g | 12.58g | 19% |
| Selenium | 41.4µg | 30.8µg | 19% |
| Iron | 0.34mg | 1.19mg | 11% |
| Phosphorus | 252mg | 172mg | 11% |
| Vitamin A | 69µg | 149µg | 9% |
| Potassium | 384mg | 126mg | 8% |
| Zinc | 0.43mg | 1.05mg | 6% |
| Magnesium | 30mg | 10mg | 5% |
| Vitamin C | 3.7mg | 0mg | 4% |
| Calcium | 15mg | 50mg | 4% |
| Saturated fat | 2.397g | 3.267g | 4% |
| Calories | 206kcal | 155kcal | 3% |
| Fats | 12.35g | 10.61g | 3% |
| Sodium | 61mg | 124mg | 3% |
| Folate | 34µg | 44µg | 3% |
| Vitamin B5 | 1.475mg | 1.398mg | 2% |
| Vitamin E | 1.14mg | 1.03mg | 1% |
| Net carbs | 0g | 1.12g | N/A |
| Carbs | 0g | 1.12g | 0% |
| Sugar | 0g | 1.12g | N/A |
| Manganese | 0.016mg | 0.026mg | 0% |
| Vitamin K | 0.1µg | 0.3µg | 0% |
| Monounsaturated fat | 4.181g | 4.077g | 0% |
| Tryptophan | 0.248mg | 0.153mg | 0% |
| Threonine | 0.969mg | 0.604mg | 0% |
| Isoleucine | 1.018mg | 0.686mg | 0% |
| Leucine | 1.796mg | 1.075mg | 0% |
| Lysine | 2.03mg | 0.904mg | 0% |
| Methionine | 0.654mg | 0.392mg | 0% |
| Phenylalanine | 0.863mg | 0.668mg | 0% |
| Valine | 1.139mg | 0.767mg | 0% |
| Histidine | 0.651mg | 0.298mg | 0% |
| Omega-3 - EPA | 0.69g | 0.005g | N/A |
| Omega-3 - DHA | 1.457g | 0.038g | N/A |
| Omega-3 - DPA | 0.17g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +75.7% |
| Contains more FatsFats | +16.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +15.2% |
| Contains more OtherOther | +33.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.6% |
| Contains more Poly. FatPolyunsaturated fat | +222% |
~equal in
Monounsaturated fat
~4.077g
