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  6. Smoked salmon vs. Egg

Smoked salmon vs. Egg — In-Depth Nutrition Comparison

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What are the main differences between smoked salmon and eggs?

  • Smoked salmon is richer in vitamin D, vitamin B12, vitamin B3, and vitamin B6, while eggs are higher in copper, choline, and vitamin B2.
  • Eggs' daily need coverage for copper is 197% higher.
  • Eggs have 74 times less vitamin B3 than smoked salmon. Smoked salmon has 4.72mg of vitamin B3, while eggs have 0.064mg.
  • Eggs are lower in sodium.

We used Fish, salmon, chinook, smoked and Egg, whole, cooked, hard-boiled types in this comparison.

Infographic

Smoked 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +80%
Contains more PotassiumPotassium +38.9%
Contains more CalciumCalcium +354.5%
Contains more IronIron +40%
Contains more CopperCopper +769.6%
Contains more ZincZinc +238.7%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +52.9%
~equal in Phosphorus ~172mg
~equal in Selenium ~30.8µg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin EVitamin E +31.1%
Contains more Vitamin DVitamin D +677.3%
Contains more Vitamin B3Vitamin B3 +7275%
Contains more Vitamin B6Vitamin B6 +129.8%
Contains more Vitamin B12Vitamin B12 +193.7%
Contains more Vitamin AVitamin A +473.1%
Contains more Vitamin B1Vitamin B1 +187%
Contains more Vitamin B2Vitamin B2 +407.9%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2100%
Contains more CholineCholine +230.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Egg DV% diff.
Copper 0.23mg 2mg 197%
Cholesterol 23mg 373mg 117%
Vitamin B12 3.26µg 1.11µg 90%
Vitamin D 17.1µg 2.2µg 75%
Vitamin D 685IU 87IU 75%
Choline 89mg 293.8mg 37%
Vitamin B2 0.101mg 0.513mg 32%
Vitamin B3 4.72mg 0.064mg 29%
Sodium 672mg 124mg 24%
Vitamin A 26µg 149µg 14%
Vitamin B6 0.278mg 0.121mg 12%
Vitamin B5 0.87mg 1.398mg 11%
Folate 2µg 44µg 11%
Saturated fat 0.929g 3.267g 11%
Protein 18.28g 12.58g 11%
Fats 4.32g 10.61g 10%
Zinc 0.31mg 1.05mg 7%
Monounsaturated fat 2.023g 4.077g 5%
Iron 0.85mg 1.19mg 4%
Calcium 11mg 50mg 4%
Vitamin B1 0.023mg 0.066mg 4%
Polyunsaturated fat 0.995g 1.414g 3%
Selenium 32.4µg 30.8µg 3%
Calories 117kcal 155kcal 2%
Magnesium 18mg 10mg 2%
Vitamin E 1.35mg 1.03mg 2%
Phosphorus 164mg 172mg 1%
Potassium 175mg 126mg 1%
Carbs 0g 1.12g 0%
Net carbs 0g 1.12g N/A
Sugar 0g 1.12g N/A
Manganese 0.017mg 0.026mg 0%
Vitamin K 0.1µg 0.3µg 0%
Tryptophan 0.205mg 0.153mg 0%
Threonine 0.801mg 0.604mg 0%
Isoleucine 0.842mg 0.686mg 0%
Leucine 1.486mg 1.075mg 0%
Lysine 1.679mg 0.904mg 0%
Methionine 0.541mg 0.392mg 0%
Phenylalanine 0.714mg 0.668mg 0%
Valine 0.942mg 0.767mg 0%
Histidine 0.538mg 0.298mg 0%
Omega-3 - EPA 0.183g 0.005g N/A
Omega-3 - DHA 0.267g 0.038g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Egg
Egg
3
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 ProteinProtein +45.3%
Contains more OtherOther +404.7%
Contains more FatsFats +145.6%
Contains more CarbsCarbs +∞%
~equal in Water ~74.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +101.5%
Contains more Poly. FatPolyunsaturated fat +42.1%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.