Egg vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, dried is higher in more vitamins & minerals
Calories (kcal)
Egg 669
Fish 186
Protein (g)
Egg 33.6
Fish 14.4
Carbs (g)
Egg 0.660
Fish 0
Fat (g)
Egg 59.1
Fish 13.8
Fiber (g)
Egg 0
Fish 0
Quick answers
Which has more protein?
Egg, yolk, dried — 33.6g vs 14.4g per 100g.
Which has fewer calories?
Fish, halibut, Greenland, raw — 186 vs 669 kcal per 100g.
Which is more nutrient-dense?
Egg, yolk, dried 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 669 kcal | 186 kcal | +260% |
| Macronutrients | |||
| Water | 3.08 g | 70.3 g | -96% |
| Protein | 33.6 g | 14.4 g | +134% |
| Total lipid (fat) | 59.1 g | 13.8 g | +327% |
| Carbohydrate, by difference | 0.660 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 20.3 g | 2.42 g | +741% |
| Fatty acids, total monounsaturated | 23.4 g | 8.38 g | +179% |
| Fatty acids, total trans | 0.346 g | — | |
| Cholesterol | 2307 mg | 46.0 mg | +4915% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.387 mg | 0.060 mg | +545% |
| Riboflavin (Vitamin B2) | 1.26 mg | 0.080 mg | +1471% |
| Niacin (Vitamin B3) | 0.083 mg | 1.50 mg | -94% |
| Pantothenic acid (Vitamin B5) | 9.06 mg | 0.250 mg | +3525% |
| Vitamin B-6 — Pyridoxine | 0.742 mg | 0.420 mg | +77% |
| Biotin (Vitamin B7) | 209 ug | 1.00 ug | +20800% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 2403 mg | 61.8 mg | +3789% |
| Vitamin B-12 — Cobalamin | 5.11 ug | 1.00 ug | +411% |
| Vitamin A, RAE | 483 ug | 14.0 ug | +3350% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 79.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 4.81 mg | 0.730 mg | +559% |
| Vitamin D (D2 + D3) | 10.4 ug | 27.4 ug | -62% |
| Minerals | |||
| Calcium, Ca | 289 mg | 3.00 mg | +9533% |
| Iron, Fe | 9.56 mg | 0.660 mg | +1348% |
| Magnesium, Mg | 26.0 mg | 26.0 mg | = |
| Phosphorus, P | 1040 mg | 164 mg | +534% |
| Potassium, K | 264 mg | 268 mg | -1% |
| Sodium, Na | 149 mg | 80.0 mg | +86% |
| Zinc, Zn | 7.73 mg | 0.400 mg | +1832% |
| Copper, Cu | 0 mg | 0.030 mg | -100% |
| Manganese, Mn | 0.185 mg | 0.012 mg | +1442% |
| Selenium, Se | 139 ug | 36.5 ug | +282% |
| Other Nutrients | |||
| Energy | 2800 kj | 778 kj | +260% |
| Ash | 3.51 g | 1.00 g | +251% |
| Total Sugars | 0.230 g | 0 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.230 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 209 ug | 1.00 ug | +20800% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 209 ug | 1.00 ug | +20800% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 477 ug | 14.0 ug | +3307% |
| Beta-carotene (Provitamin A) | 70.0 ug | 0 ug | |
| Vitamin A, IU | 1715 IU | 47.0 IU | +3549% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1133 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 417 IU | 1097 IU | -62% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 10.4 ug | 27.4 ug | -62% |
| Vitamin K1 — Phylloquinone | 1.50 ug | 0.100 ug | +1400% |
| SFA 4:0 (Butyric acid) | 0 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 | 0.008 g | -100% |
| SFA 14:0 (Myristic acid) | 0.198 g | 0.754 g | -74% |
| SFA 15:0 (Pentadecanoic acid) | 0.036 g | — | |
| SFA 16:0 (Palmitic acid) | 14.8 g | 1.44 g | +926% |
| SFA 17:0 (Margaric acid) | 0.122 g | — | |
| SFA 18:0 (Stearic acid) | 5.18 g | 0.193 g | +2582% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.028 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.034 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.35 g | 1.76 g | -24% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.9 g | 2.39 g | +813% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 21.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.143 g | 2.24 g | -94% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 1.97 g | -100% |
| Fatty acids, total polyunsaturated | 10.3 g | 1.37 g | +655% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.67 g | 0.123 g | +6952% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 8.60 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.281 g | 0.043 g | +553% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.181 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.072 g | — | |
| PUFA 18:3i | 0.028 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.132 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.106 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.978 g | 0.061 g | +1503% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.526 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.029 g | 0.089 g | -67% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.253 g | 0.393 g | -36% |
| Fatty acids, total trans-monoenoic | 0.242 g | — | |
| TFA 18:1 t | 0.242 g | — | |
| TFA 18:2 t,t | 0.076 g | — | |
| Fatty acids, total trans-polyenoic | 0.105 g | — | |
| Tryptophan (EAA) | 0.390 g | 0.161 g | +142% |
| Threonine (EAA) | 1.54 g | 0.630 g | +145% |
| Isoleucine (EAA, BCAA) | 1.70 g | 0.662 g | +157% |
| Leucine (EAA, BCAA) | 2.91 g | 1.17 g | +149% |
| Lysine (EAA) | 2.47 g | 1.32 g | +87% |
| Methionine (EAA) | 0.858 g | 0.425 g | +102% |
| Cystine (conditionally essential) | 0.588 g | 0.154 g | +282% |
| Phenylalanine (EAA) | 1.47 g | 0.561 g | +162% |
| Tyrosine (conditionally essential) | 1.42 g | 0.485 g | +193% |
| Valine (EAA, BCAA) | 1.93 g | 0.740 g | +161% |
| Arginine (conditionally essential) | 2.34 g | 0.860 g | +172% |
| Histidine (EAA) | 0.861 g | 0.423 g | +104% |
| Alanine | 1.75 g | 0.869 g | +101% |
| Aspartic acid | 3.31 g | 1.47 g | +125% |
| Glutamic acid | 4.26 g | 2.14 g | +99% |
| Glycine (conditionally essential) | 1.04 g | 0.690 g | +51% |
| Proline (conditionally essential) | 1.33 g | 0.508 g | +161% |
| Serine | 2.81 g | 0.586 g | +380% |
| 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.
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