Egg vs. Salmon
Nutrition comparison of Egg and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and salmon:
- Both egg and salmon are high in Vitamin D, calories and protein.
- Egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
- Egg is a great source of calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, salmon has more dha, dpa and epa than egg.
- Salmon has 74% less saturated fat than egg.
- Salmon is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and salmon are high in calories. Egg has 13% more calories than salmon - egg has 143 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, egg is much lighter in protein, much heavier in fat and similar to salmon for carbs. Egg has a macronutrient ratio of 36:2:62 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Salmon | |
|---|---|---|
| Protein | 36% | 67% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and salmon are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Egg and salmon contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both egg and salmon are high in protein. Salmon has 63% more protein than egg - egg has 12.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 74% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both egg and salmon are low in trans fat - egg has 0.04g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Egg is high in cholesterol and salmon has 88% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 357% more Vitamin A than salmon - egg has 160ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Both egg and salmon are high in Vitamin D. Salmon has 430% more Vitamin D than egg - egg has 82iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Egg and salmon contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Egg and salmon contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both egg and salmon contain significant amounts of thiamin and pantothenic acid.
| Egg | Salmon | |
|---|---|---|
| Thiamin | 0.04 MG | 0.08 MG |
| Riboflavin | 0.457 MG | 0.105 MG |
| Niacin | 0.075 MG | 7.995 MG |
| Pantothenic acid | 1.533 MG | 1.03 MG |
| Vitamin B6 | 0.17 MG | 0.611 MG |
| Folate | 47 UG | 4 UG |
| Vitamin B12 | 0.89 UG | 4.15 UG |
Minerals
calcium
Egg is a great source of calcium and it has 700% more calcium than salmon - egg has 56mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Egg has 361% more iron than salmon - egg has 1.8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 165% more potassium than egg - egg has 138mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, DPA and EPA than egg per 100 grams. Both egg and salmon contain significant amounts of alpha linoleic acid (ALA).
| Egg | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.047 G |
| DHA | 0.058 G | 0.333 G |
| DPA | 0.007 G | 0.047 G |
| EPA | ~ | 0.182 G |
| Total | 0.113 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than salmon per 100 grams.
| Egg | Salmon | |
|---|---|---|
| other omega 6 | 0.022 G | 0.004 G |
| linoleic acid | 1.555 G | 0.081 G |
| Total | 1.577 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg or salmon contain more calories in 100 grams?Both egg and salmon are high in calories. Egg has 10% more calories than salmon - egg has 143 calories in 100g and salmon has 127 calories.
Is egg or salmon better for protein?
Both egg and salmon are high in protein. Salmon has 60% more protein than egg - egg has 12.6g of protein per 100 grams and salmon has 20.5g of protein.
Does egg or salmon contain more potassium?
Salmon is a rich source of potassium and it has 170% more potassium than egg - egg has 138mg of potassium in 100 grams and salmon has 366mg of potassium.