Egg White vs. Salmon
Nutrition comparison of Egg White and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and salmon:
- Both egg white and salmon are high in protein.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Salmon is an excellent source of Vitamin D and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and egg white has 59% less calories than salmon - egg white has 52 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, egg white is much heavier in protein, heavier in carbs and much lighter in fat compared to salmon per calorie. Egg white has a macronutrient ratio of 89:5:6 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Salmon | |
|---|---|---|
| Protein | 89% | 67% |
| Carbohydrates | 5% | ~ |
| Fat | 6% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and salmon are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Egg white and salmon contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both egg white and salmon are high in protein. Salmon has 88% more protein than egg white - egg white has 10.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both salmon and egg white are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both salmon and egg white are low in trans fat - salmon has 0.03g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than egg white - salmon has 35ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than egg white - salmon has 435iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than egg white - salmon has 0.4mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Salmon and egg white contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both egg white and salmon contain significant amounts of folate.
| Egg White | Salmon | |
|---|---|---|
| Thiamin | 0.004 MG | 0.08 MG |
| Riboflavin | 0.439 MG | 0.105 MG |
| Niacin | 0.105 MG | 7.995 MG |
| Pantothenic acid | 0.19 MG | 1.03 MG |
| Vitamin B6 | 0.005 MG | 0.611 MG |
| Folate | 4 UG | 4 UG |
| Vitamin B12 | 0.09 UG | 4.15 UG |
Minerals
calcium
Egg white and salmon contain similar amounts of calcium - egg white has 7mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Egg white and salmon contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 125% more potassium than egg white - egg white has 163mg of potassium per 100 grams and salmon has 366mg of potassium.
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 White 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 white or salmon contain more calories in 100 grams?Salmon is high in calories and egg white has 60% less calories than salmon - egg white has 52 calories in 100g and salmon has 127 calories.
Is egg white or salmon better for protein?
Both egg white and salmon are high in protein. Salmon has 90% more protein than egg white - egg white has 10.9g of protein per 100 grams and salmon has 20.5g of protein.
Does egg white or salmon contain more potassium?
Salmon is a rich source of potassium and it has 130% more potassium than egg white - egg white has 163mg of potassium in 100 grams and salmon has 366mg of potassium.