Egg vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Egg, whole, cooked, scrambled is higher in more vitamins & minerals
Calories (kcal)
Egg 149
Salt —
Protein (g)
Egg 9.99
Salt —
Carbs (g)
Egg 1.61
Salt —
Fat (g)
Egg 11.0
Salt —
Fiber (g)
Egg 0
Salt —
Quick answers
Which is more nutrient-dense?
Egg, whole, cooked, scrambled 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 | 149 kcal | — | |
| Macronutrients | |||
| Water | 76.4 g | 0.420 g | +18090% |
| Protein | 9.99 g | — | |
| Total lipid (fat) | 11.0 g | — | |
| Carbohydrate, by difference | 1.61 g | — | |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.33 g | — | |
| Fatty acids, total monounsaturated | 4.44 g | — | |
| Fatty acids, total trans | 0.624 g | — | |
| Cholesterol | 277 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.040 mg | — | |
| Riboflavin (Vitamin B2) | 0.376 mg | — | |
| Niacin (Vitamin B3) | 0.076 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.22 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.134 mg | — | |
| Biotin (Vitamin B7) | 36.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 221 mg | — | |
| Vitamin B-12 — Cobalamin | 0.760 ug | — | |
| Vitamin A, RAE | 161 ug | — | |
| Carotene, beta | 26.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.15 mg | — | |
| Vitamin D (D2 + D3) | 1.80 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.200 ug | — | |
| Minerals | |||
| Calcium, Ca | 66.0 mg | 50.0 mg | +32% |
| Iron, Fe | 1.31 mg | 0 mg | |
| Magnesium, Mg | 11.0 mg | 0 mg | |
| Phosphorus, P | 165 mg | 0 mg | |
| Potassium, K | 132 mg | 2.00 mg | +6500% |
| Sodium, Na | 145 mg | 38700 mg | -100% |
| Zinc, Zn | 1.04 mg | 0 mg | |
| Copper, Cu | 0.059 mg | 0 mg | |
| Manganese, Mn | 0.022 mg | 0.032 mg | -31% |
| Selenium, Se | 23.5 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 621 kj | — | |
| Ash | 1.01 g | 99.0 g | -99% |
| Total Sugars | 1.39 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0.280 g | — | |
| Fructose | 0 g | — | |
| Lactose | 1.11 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Iodine, I | — | 5080 ug | |
| Fluoride, F | 0.800 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 36.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 36.0 ug | — | |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 159 ug | — | |
| Beta-carotene (Provitamin A) | 7.00 ug | — | |
| Vitamin A, IU | 578 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 372 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 2.12 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.650 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 72.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.80 ug | — | |
| Vitamin K1 — Phylloquinone | 4.00 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0.019 g | — | |
| SFA 6:0 (Caproic acid) | 0.016 g | — | |
| SFA 8:0 (Caprylic acid) | 0.019 g | — | |
| SFA 10:0 (Capric acid) | 0.021 g | — | |
| SFA 12:0 (Lauric acid) | 0.017 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.092 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.007 g | — | |
| SFA 16:0 (Palmitic acid) | 2.17 g | — | |
| SFA 17:0 (Margaric acid) | 0.019 g | — | |
| SFA 18:0 (Stearic acid) | 0.927 g | — | |
| SFA 20:0 (Arachidic acid) | 0.013 g | — | |
| SFA 22:0 (Behenic acid) | 0.008 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.150 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.25 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.025 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.43 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.07 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.134 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.013 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.139 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.010 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.043 g | — | |
| Phytosterols | 10.0 mg | — | |
| Tryptophan (EAA) | 0.139 g | — | |
| Threonine (EAA) | 0.442 g | — | |
| Isoleucine (EAA, BCAA) | 0.532 g | — | |
| Leucine (EAA, BCAA) | 0.861 g | — | |
| Lysine (EAA) | 0.705 g | — | |
| Methionine (EAA) | 0.297 g | — | |
| Cystine (conditionally essential) | 0.205 g | — | |
| Phenylalanine (EAA) | 0.535 g | — | |
| Tyrosine (conditionally essential) | 0.402 g | — | |
| Valine (EAA, BCAA) | 0.676 g | — | |
| Arginine (conditionally essential) | 0.623 g | — | |
| Histidine (EAA) | 0.245 g | — | |
| Alanine | 0.566 g | — | |
| Aspartic acid | 1.03 g | — | |
| Glutamic acid | 1.38 g | — | |
| Glycine (conditionally essential) | 0.335 g | — | |
| Proline (conditionally essential) | 0.453 g | — | |
| Serine | 0.742 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 42.6 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.
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