Egg vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Egg, whole, cooked, hard-boiled is higher in more vitamins & minerals
Calories (kcal)
Egg 155
Salt —
Protein (g)
Egg 12.6
Salt —
Carbs (g)
Egg 1.12
Salt —
Fat (g)
Egg 10.6
Salt —
Fiber (g)
Egg 0
Salt —
Quick answers
Which is more nutrient-dense?
Egg, whole, cooked, hard-boiled scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Egg | Salt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 155 kcal | — | |
| Macronutrients | |||
| Water | 74.6 g | 0.420 g | +17667% |
| Protein | 12.6 g | — | |
| Total lipid (fat) | 10.6 g | — | |
| Carbohydrate, by difference | 1.12 g | — | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.27 g | — | |
| Fatty acids, total monounsaturated | 4.08 g | — | |
| Cholesterol | 373 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.066 mg | — | |
| Riboflavin (Vitamin B2) | 0.513 mg | — | |
| Niacin (Vitamin B3) | 0.064 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.40 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.121 mg | — | |
| Biotin (Vitamin B7) | 44.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 294 mg | — | |
| Vitamin B-12 — Cobalamin | 1.11 ug | — | |
| Vitamin A, RAE | 149 ug | — | |
| Carotene, beta | 11.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.03 mg | — | |
| Vitamin D (D2 + D3) | 2.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 50.0 mg | 50.0 mg | = |
| Iron, Fe | 1.19 mg | 0 mg | |
| Magnesium, Mg | 10.0 mg | 0 mg | |
| Phosphorus, P | 172 mg | 0 mg | |
| Potassium, K | 126 mg | 2.00 mg | +6200% |
| Sodium, Na | 124 mg | 38700 mg | -100% |
| Zinc, Zn | 1.05 mg | 0 mg | |
| Copper, Cu | 0.013 mg | 0 mg | |
| Manganese, Mn | 0.026 mg | 0.032 mg | -19% |
| Selenium, Se | 30.8 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 649 kj | — | |
| Ash | 1.08 g | 99.0 g | -99% |
| Total Sugars | 1.12 g | — | |
| Iodine, I | — | 5080 ug | |
| Fluoride, F | 4.80 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 44.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 44.0 ug | — | |
| Betaine | 0.600 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 148 ug | — | |
| Beta-carotene (Provitamin A) | 10.0 ug | — | |
| Vitamin A, IU | 520 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 353 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 87.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.20 ug | — | |
| Vitamin K1 — Phylloquinone | 0.300 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.003 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.035 g | — | |
| SFA 16:0 (Palmitic acid) | 2.35 g | — | |
| SFA 18:0 (Stearic acid) | 0.828 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.310 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.72 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.030 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.41 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.19 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.035 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.149 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.038 g | — | |
| Tryptophan (EAA) | 0.153 g | — | |
| Threonine (EAA) | 0.604 g | — | |
| Isoleucine (EAA, BCAA) | 0.686 g | — | |
| Leucine (EAA, BCAA) | 1.08 g | — | |
| Lysine (EAA) | 0.904 g | — | |
| Methionine (EAA) | 0.392 g | — | |
| Cystine (conditionally essential) | 0.292 g | — | |
| Phenylalanine (EAA) | 0.668 g | — | |
| Tyrosine (conditionally essential) | 0.513 g | — | |
| Valine (EAA, BCAA) | 0.767 g | — | |
| Arginine (conditionally essential) | 0.755 g | — | |
| Histidine (EAA) | 0.298 g | — | |
| Alanine | 0.700 g | — | |
| Aspartic acid | 1.26 g | — | |
| Glutamic acid | 1.64 g | — | |
| Glycine (conditionally essential) | 0.423 g | — | |
| Proline (conditionally essential) | 0.501 g | — | |
| Serine | 0.936 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.500 mg | — | |
| Choline from phosphatidylcholine | 210 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 14.0 mg | — | |
| Free Choline | 0.700 mg | — | |
| Total Choline | 230 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 61.0 mcg | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | — | 2.00 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Egg, whole, cooked, hard-boiled nutrition facts Salt, table, iodized nutrition facts Compare other foods →
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