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.
Detailed nutritional comparison of egg and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Egg src
Image of Salmon src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Egg or Salmon .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Salmon (Fish, salmon, pink, raw) .

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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.