Fish vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, dried is higher in more vitamins & minerals
Calories (kcal)
Fish 290
Egg 669
Protein (g)
Fish 62.8
Egg 33.6
Carbs (g)
Fish 0
Egg 0.660
Fat (g)
Fish 2.37
Egg 59.1
Fiber (g)
Fish 0
Egg 0
Quick answers
Which has more protein?
Fish, cod, Atlantic, dried and salted — 62.8g vs 33.6g per 100g.
Which has fewer calories?
Fish, cod, Atlantic, dried and salted — 290 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 | Fish | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 290 kcal | 669 kcal | -57% |
| Macronutrients | |||
| Water | 16.1 g | 3.08 g | +424% |
| Protein | 62.8 g | 33.6 g | +87% |
| Total lipid (fat) | 2.37 g | 59.1 g | -96% |
| Carbohydrate, by difference | 0 g | 0.660 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.462 g | 20.3 g | -98% |
| Fatty acids, total monounsaturated | 0.342 g | 23.4 g | -99% |
| Fatty acids, total trans | — | 0.346 g | |
| Cholesterol | 152 mg | 2307 mg | -93% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.268 mg | 0.387 mg | -31% |
| Riboflavin (Vitamin B2) | 0.240 mg | 1.26 mg | -81% |
| Niacin (Vitamin B3) | 7.50 mg | 0.083 mg | +8936% |
| Pantothenic acid (Vitamin B5) | 1.67 mg | 9.06 mg | -82% |
| Vitamin B-6 — Pyridoxine | 0.864 mg | 0.742 mg | +16% |
| Biotin (Vitamin B7) | 25.0 ug | 209 ug | -88% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 291 mg | 2403 mg | -88% |
| Vitamin B-12 — Cobalamin | 10.0 ug | 5.11 ug | +96% |
| Vitamin A, RAE | 42.0 ug | 483 ug | -91% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 79.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 2.84 mg | 4.81 mg | -41% |
| Vitamin D (D2 + D3) | 4.00 ug | 10.4 ug | -62% |
| Minerals | |||
| Calcium, Ca | 160 mg | 289 mg | -45% |
| Iron, Fe | 2.50 mg | 9.56 mg | -74% |
| Magnesium, Mg | 133 mg | 26.0 mg | +412% |
| Phosphorus, P | 950 mg | 1040 mg | -9% |
| Potassium, K | 1458 mg | 264 mg | +452% |
| Sodium, Na | 7027 mg | 149 mg | +4616% |
| Zinc, Zn | 1.59 mg | 7.73 mg | -79% |
| Copper, Cu | 0.176 mg | 0 mg | |
| Manganese, Mn | 0.050 mg | 0.185 mg | -73% |
| Selenium, Se | 148 ug | 139 ug | +6% |
| Other Nutrients | |||
| Energy | 1212 kj | 2800 kj | -57% |
| Ash | 18.7 g | 3.51 g | +432% |
| Total Sugars | 0 g | 0.230 g | -100% |
| Sucrose | — | 0 g | |
| Glucose | — | 0.230 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 209 ug | -88% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 209 ug | -88% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 42.0 ug | 477 ug | -91% |
| Beta-carotene (Provitamin A) | 0 ug | 70.0 ug | -100% |
| Vitamin A, IU | 140 IU | 1715 IU | -92% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 1133 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 161 IU | 417 IU | -61% |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.00 ug | 10.4 ug | -62% |
| Vitamin K1 — Phylloquinone | 0.400 ug | 1.50 ug | -73% |
| 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 g | = |
| SFA 14:0 (Myristic acid) | 0.032 g | 0.198 g | -84% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.036 g | |
| SFA 16:0 (Palmitic acid) | 0.321 g | 14.8 g | -98% |
| SFA 17:0 (Margaric acid) | — | 0.122 g | |
| SFA 18:0 (Stearic acid) | 0.106 g | 5.18 g | -98% |
| 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) | 0.056 g | 1.35 g | -96% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.215 g | 21.9 g | -99% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 21.6 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.053 g | 0.143 g | -63% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.011 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.804 g | 10.3 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | 8.67 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 8.60 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.004 g | 0.281 g | -99% |
| 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) | 0.004 g | 0 g | |
| 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) | 0.078 g | 0.978 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.011 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.035 g | 0.029 g | +21% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.423 g | 0.253 g | +67% |
| 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) | 0.704 g | 0.390 g | +81% |
| Threonine (EAA) | 2.75 g | 1.54 g | +78% |
| Isoleucine (EAA, BCAA) | 2.89 g | 1.70 g | +70% |
| Leucine (EAA, BCAA) | 5.11 g | 2.91 g | +76% |
| Lysine (EAA) | 5.77 g | 2.47 g | +134% |
| Methionine (EAA) | 1.86 g | 0.858 g | +117% |
| Cystine (conditionally essential) | 0.673 g | 0.588 g | +14% |
| Phenylalanine (EAA) | 2.45 g | 1.47 g | +67% |
| Tyrosine (conditionally essential) | 2.12 g | 1.42 g | +49% |
| Valine (EAA, BCAA) | 3.24 g | 1.93 g | +67% |
| Arginine (conditionally essential) | 3.76 g | 2.34 g | +61% |
| Histidine (EAA) | 1.85 g | 0.861 g | +115% |
| Alanine | 3.80 g | 1.75 g | +117% |
| Aspartic acid | 6.43 g | 3.31 g | +94% |
| Glutamic acid | 9.38 g | 4.26 g | +120% |
| Glycine (conditionally essential) | 3.02 g | 1.04 g | +189% |
| Proline (conditionally essential) | 2.22 g | 1.33 g | +67% |
| Serine | 2.56 g | 2.81 g | -9% |
| 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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