Egg vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, whole, raw, frozen, salted, pasteurized is higher in more vitamins & minerals
Calories (kcal)
Egg 138
Salt 0
Protein (g)
Egg 11.0
Salt 0
Carbs (g)
Egg 0.830
Salt 0
Fat (g)
Egg 10.1
Salt 0
Fiber (g)
Egg 0
Salt 0
Quick answers
Which has more protein?
Egg, whole, raw, frozen, salted, pasteurized — 11.0g vs 0g per 100g.
Which has fewer calories?
Salt, table — 0 vs 138 kcal per 100g.
Which is more nutrient-dense?
Egg, whole, raw, frozen, salted, 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 | 138 kcal | 0 kcal | |
| Macronutrients | |||
| Water | 67.8 g | 0.200 g | +33815% |
| Protein | 11.0 g | 0 g | |
| Total lipid (fat) | 10.1 g | 0 g | |
| Carbohydrate, by difference | 0.830 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.18 g | 0 g | |
| Fatty acids, total monounsaturated | 4.00 g | 0 g | |
| Fatty acids, total trans | 0.090 g | 0 g | |
| Cholesterol | 387 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.060 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.443 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.077 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.26 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.226 mg | 0 mg | |
| Biotin (Vitamin B7) | 69.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 297 mg | 0 mg | |
| Vitamin B-12 — Cobalamin | 1.21 ug | 0 ug | |
| Vitamin A, RAE | 149 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.800 mg | 0 mg | |
| Vitamin D (D2 + D3) | 1.50 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 24.0 mg | +129% |
| Iron, Fe | 1.71 mg | 0.330 mg | +418% |
| Magnesium, Mg | 9.00 mg | 1.00 mg | +800% |
| Phosphorus, P | 186 mg | 0 mg | |
| Potassium, K | 128 mg | 8.00 mg | +1500% |
| Sodium, Na | 3663 mg | 38758 mg | -91% |
| Zinc, Zn | 1.30 mg | 0.100 mg | +1200% |
| Copper, Cu | 0.064 mg | 0.030 mg | +113% |
| Manganese, Mn | 0.033 mg | 0.100 mg | -67% |
| Selenium, Se | 30.4 ug | 0.100 ug | +30300% |
| Other Nutrients | |||
| Energy | 577 kj | 0 kj | |
| Ash | 10.3 g | 99.8 g | -90% |
| Total Sugars | 0.070 g | 0 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | — | 2.00 ug | |
| Folic acid (Vitamin B9 — synthetic) | 69.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 69.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 149 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 9.00 ug | 0 ug | |
| Vitamin A, IU | 504 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 417 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 61.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.50 ug | — | |
| Vitamin K1 — Phylloquinone | 0.300 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.004 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.039 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.004 g | — | |
| SFA 16:0 (Palmitic acid) | 2.30 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.018 g | — | |
| SFA 18:0 (Stearic acid) | 0.820 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.260 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.009 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.70 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.029 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.63 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.32 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.044 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.033 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.011 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.022 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.170 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.046 g | 0 g | |
| Phytosterols | — | 0 mg | |
| Tryptophan (EAA) | 0.226 g | 0 g | |
| Threonine (EAA) | 0.483 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.560 g | 0 g | |
| Leucine (EAA, BCAA) | 0.940 g | 0 g | |
| Lysine (EAA) | 0.793 g | 0 g | |
| Methionine (EAA) | 0.303 g | 0 g | |
| Cystine (conditionally essential) | 0.240 g | 0 g | |
| Phenylalanine (EAA) | 0.577 g | 0 g | |
| Tyrosine (conditionally essential) | 0.463 g | 0 g | |
| Valine (EAA, BCAA) | 0.673 g | 0 g | |
| Arginine (conditionally essential) | 0.700 g | 0 g | |
| Histidine (EAA) | 0.273 g | 0 g | |
| Alanine | 0.607 g | 0 g | |
| Aspartic acid | 1.11 g | 0 g | |
| Glutamic acid | 1.42 g | 0 g | |
| Glycine (conditionally essential) | 0.363 g | 0 g | |
| Proline (conditionally essential) | 0.420 g | 0 g | |
| Serine | 0.850 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Egg, whole, raw, frozen, salted, pasteurized nutrition facts Salt, table nutrition facts Compare other foods →
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