Fried Egg vs. Salmon

Nutrition comparison of Cooked Fried Egg and Salmon


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked fried egg versus salmon (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in fried egg and salmon:

  • Both fried egg and salmon are high in Vitamin D, calories and protein.
  • Fried egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
  • Fried egg has signficantly more iron than salmon.
  • Fried egg is an excellent source of Vitamin A and calcium.
  • Salmon has signficantly less saturated fat than fried egg.
  • Salmon is an excellent source of potassium.
Detailed nutritional comparison of fried 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: Fried Egg (Egg, whole, cooked, fried) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.


Image of Fried Egg src
Image of Salmon src

Calories and Carbs

calories

Both fried egg and salmon are high in calories. Fried egg has 54% more calories than salmon - fried egg has 196 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, fried egg is much lighter in protein, much heavier in fat and similar to salmon for carbs. Fried egg has a macronutrient ratio of 29:2:70 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fried Egg Salmon
Protein 29% 67%
Carbohydrates 2% ~
Fat 70% 33%
Alcohol ~ ~

carbohydrates

Both fried egg and salmon are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and salmon does not contain significant amounts.

sugar

Fried egg and salmon contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and salmon does not contain significant amounts.

Protein

protein

Both fried egg and salmon are high in protein. Salmon has 51% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Salmon has signficantly less saturated fat than fried egg - fried egg has 4.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both fried egg and salmon are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and salmon has 0.03g of trans fat.

cholesterol

Fried egg is high in cholesterol and salmon has 89% less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin A

Fried egg is an excellent source of Vitamin A and it has 526% more Vitamin A than salmon - fried egg has 219ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Both fried egg and salmon are high in Vitamin D. Salmon has 394% more Vitamin D than fried egg - fried egg has 88iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.

Vitamin E

Fried egg and salmon contain similar amounts of Vitamin E - fried egg has 1.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Fried egg and salmon contain similar amounts of Vitamin K - fried egg has 5.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

Fried egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both fried egg and salmon contain significant amounts of thiamin and pantothenic acid.

Fried Egg Salmon
Thiamin 0.044 MG 0.08 MG
Riboflavin 0.495 MG 0.105 MG
Niacin 0.082 MG 7.995 MG
Pantothenic acid 1.66 MG 1.03 MG
Vitamin B6 0.184 MG 0.611 MG
Folate 51 UG 4 UG
Vitamin B12 0.97 UG 4.15 UG

Minerals

calcium

Fried egg is an excellent source of calcium and it has 786% more calcium than salmon - fried egg has 62mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Fried egg has signficantly more iron than salmon - fried egg has 1.9mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 141% more potassium than fried egg - fried egg has 152mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, dpa and epa than fried egg per 100 grams.

Fried Egg Salmon
alpha linoleic acid 0.137 G 0.047 G
DHA 0.063 G 0.333 G
DPA 0.007 G 0.047 G
EPA ~ 0.182 G
Total 0.207 G 0.609 G

omega 6s

Comparing omega-6 fatty acids, fried egg has more linoleic acid than salmon per 100 grams.

Fried Egg Salmon
other omega 6 ~ 0.004 G
linoleic acid 2.781 G 0.081 G
Total 2.781 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.

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

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FAQ

Does fried egg or salmon contain more calories in 100 grams?
Both fried egg and salmon are high in calories. Fried egg has 50% more calories than salmon - fried egg has 196 calories in 100g and salmon has 127 calories.

Is fried egg or salmon better for protein?
Both fried egg and salmon are high in protein. Salmon has 50% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and salmon has 20.5g of protein.

Does fried egg or salmon contain more calcium?
Fried egg is a rich source of calcium and it has 790% more calcium than salmon - fried egg has 62mg of calcium in 100 grams and salmon has 7mg of calcium.

Does fried egg or salmon contain more potassium?
Salmon is a rich source of potassium and it has 140% more potassium than fried egg - fried egg has 152mg of potassium in 100 grams and salmon has 366mg of potassium.

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