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Sockeye salmon vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between sockeye salmon and eggs

  • Sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, and phosphorus, yet eggs are higher in copper, choline, and vitamin B2.
  • Eggs cover your daily copper needs 214% more than sockeye salmon.
  • Sockeye salmon contains 158 times more vitamin B3 than eggs. While sockeye salmon contains 10.123mg of vitamin B3, eggs contain only 0.064mg.
  • The amount of saturated fat in sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Egg, whole, cooked, hard-boiled.

Infographic

Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Egg
Egg
5
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 +260%
Contains more PotassiumPotassium +246%
Contains more PhosphorusPhosphorus +77.3%
Contains less SodiumSodium -25.8%
Contains more SeleniumSelenium +15.3%
Contains more CalciumCalcium +354.5%
Contains more IronIron +128.8%
Contains more CopperCopper +2531.6%
Contains more ZincZinc +90.9%
Contains more ManganeseManganese +100%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Egg
Egg
5
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 DVitamin D +659.1%
Contains more Vitamin B1Vitamin B1 +137.9%
Contains more Vitamin B3Vitamin B3 +15717.2%
Contains more Vitamin B6Vitamin B6 +583.5%
Contains more Vitamin B12Vitamin B12 +302.7%
Contains more Vitamin AVitamin A +156.9%
Contains more Vitamin B2Vitamin B2 +108.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +528.6%
Contains more CholineCholine +160.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.03mg
~equal in Vitamin B5 ~1.398mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Egg DV% diff.
Copper 0.076mg 2mg 214%
Vitamin B12 4.47µg 1.11µg 140%
Cholesterol 61mg 373mg 104%
Vitamin D 16.7µg 2.2µg 73%
Vitamin D 670IU 87IU 73%
Vitamin B3 10.123mg 0.064mg 63%
Vitamin B6 0.827mg 0.121mg 54%
Choline 112.6mg 293.8mg 33%
Protein 26.48g 12.58g 28%
Vitamin B2 0.246mg 0.513mg 21%
Phosphorus 305mg 172mg 19%
Vitamin A 58µg 149µg 10%
Saturated fat 0.969g 3.267g 10%
Selenium 35.5µg 30.8µg 9%
Potassium 436mg 126mg 9%
Folate 7µg 44µg 9%
Iron 0.52mg 1.19mg 8%
Vitamin B1 0.157mg 0.066mg 8%
Fats 5.57g 10.61g 8%
Monounsaturated fat 1.864g 4.077g 6%
Magnesium 36mg 10mg 6%
Zinc 0.55mg 1.05mg 5%
Calcium 11mg 50mg 4%
Vitamin B5 1.274mg 1.398mg 2%
Manganese 0.013mg 0.026mg 1%
Sodium 92mg 124mg 1%
Polyunsaturated fat 1.327g 1.414g 1%
Calories 156kcal 155kcal 0%
Carbs 0g 1.12g 0%
Net carbs 0g 1.12g N/A
Sugar 0g 1.12g N/A
Vitamin E 0.99mg 1.03mg 0%
Vitamin K 0.1µg 0.3µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.153mg 0%
Threonine 1.247mg 0.604mg 0%
Isoleucine 1.274mg 0.686mg 0%
Leucine 2.185mg 1.075mg 0%
Lysine 2.574mg 0.904mg 0%
Methionine 0.858mg 0.392mg 0%
Phenylalanine 1.086mg 0.668mg 0%
Valine 1.461mg 0.767mg 0%
Histidine 0.711mg 0.298mg 0%
Omega-3 - EPA 0.299g 0.005g N/A
Omega-3 - DHA 0.56g 0.038g N/A
Omega-3 - DPA 0.093g 0g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Egg
Egg
4
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 +110.5%
Contains more FatsFats +90.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.8%
Contains more OtherOther +72.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -70.3%
Contains more Mono. FatMonounsaturated fat +118.7%
~equal in Polyunsaturated fat ~1.414g

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.