Egg vs Salt
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Egg, whole, raw, frozen, pasteurized is higher in more vitamins & minerals
Calories (kcal)
Egg 150
Salt —
Protein (g)
Egg 12.3
Salt —
Carbs (g)
Egg 0.910
Salt —
Fat (g)
Egg 10.3
Salt —
Fiber (g)
Egg —
Salt —
Quick answers
Which is more nutrient-dense?
Egg, whole, raw, frozen, pasteurized 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 | 150 kcal | — | |
| Macronutrients | |||
| Water | 75.4 g | 0.420 g | +17852% |
| Protein | 12.3 g | — | |
| Total lipid (fat) | 10.3 g | — | |
| Carbohydrate, by difference | 0.910 g | — | |
| Fats & Fatty Acids | |||
| Cholesterol | 420 mg | — | |
| Vitamins | |||
| Vitamin D (D2 + D3) | 2.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 50.0 mg | +10% |
| Iron, Fe | 1.77 mg | 0 mg | |
| Magnesium, Mg | 11.2 mg | 0 mg | |
| Phosphorus, P | 189 mg | 0 mg | |
| Potassium, K | 117 mg | 2.00 mg | +5750% |
| Sodium, Na | 121 mg | 38700 mg | -100% |
| Zinc, Zn | 1.20 mg | 0 mg | |
| Copper, Cu | 0 mg | 0 mg | = |
| Manganese, Mn | 0 mg | 0.032 mg | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 146 kcal | — | |
| Energy (Atwater Specific Factors) | 150 kcal | — | |
| Energy | 627 kj | — | |
| Nitrogen | 1.97 g | — | |
| Ash | 1.16 g | 99.0 g | -99% |
| Iodine, I | 61.6 ug | 5080 ug | -99% |
| Vitamin D (D2 + D3 — total) | 91.0 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.30 ug | — | |
| 25-hydroxycholecalciferol | 0.600 ug | — | |
| Iodine | |||
| Iodine mcg/100gB | 61.6 mcg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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