Fish vs Eggs
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Fish 115
Eggs 334
Protein (g)
Fish 22.3
Eggs 16.2
Carbs (g)
Fish 0
Eggs 1.02
Fat (g)
Fish 2.84
Eggs 28.8
Fiber (g)
Fish 0
Eggs —
Quick answers
Which has more protein?
Fish, sheefish, raw (Alaska Native) — 22.3g vs 16.2g per 100g.
Which has fewer calories?
Fish, sheefish, raw (Alaska Native) — 115 vs 334 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg yolk 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 115 kcal | 334 kcal | -66% |
| Macronutrients | |||
| Water | 74.6 g | 52.1 g | +43% |
| Protein | 22.3 g | 16.2 g | +37% |
| Total lipid (fat) | 2.84 g | 28.8 g | -90% |
| Carbohydrate, by difference | 0 g | 1.02 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.490 g | — | |
| Fatty acids, total monounsaturated | 1.08 g | — | |
| Cholesterol | 56.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.041 mg | — | |
| Riboflavin (Vitamin B2) | 0.126 mg | 0.467 mg | -73% |
| Niacin (Vitamin B3) | 2.12 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.648 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.162 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 109 mg | — | |
| Vitamin B-12 — Cobalamin | 5.90 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.440 mg | 5.64 mg | -92% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 140 mg | — | |
| Iron, Fe | 0.500 mg | — | |
| Magnesium, Mg | 25.0 mg | — | |
| Phosphorus, P | 300 mg | — | |
| Potassium, K | 390 mg | — | |
| Sodium, Na | 52.0 mg | — | |
| Zinc, Zn | 0.600 mg | — | |
| Copper, Cu | 0.148 mg | — | |
| Manganese, Mn | 0.037 mg | — | |
| Selenium, Se | 42.3 ug | 55.8 ug | -24% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 479 kj | 1400 kj | -66% |
| Nitrogen | — | 2.59 g | |
| Ash | 1.58 g | 1.89 g | -16% |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Biotin | — | 45.9 ug | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Betaine | 120 mg | 0.900 mg | +13233% |
| Vitamin B-12, added | 0 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 2.00 ug | |
| Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | — | 121 ug | |
| Alpha-carotene (Provitamin A) | — | 612 ug | |
| Zeaxanthin | — | 546 ug | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 1.02 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | 0.220 mg | -95% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.300 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.140 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.080 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.350 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.060 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 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.260 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.540 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.190 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.080 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.010 g | — | |
| Fatty acids, total polyunsaturated | 0.700 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.030 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.040 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.010 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.050 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.170 g | — | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.080 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.320 g | — | |
| Tryptophan (EAA) | 0.210 g | 0.174 g | +21% |
| Threonine (EAA) | 0.940 g | 0.789 g | +19% |
| Isoleucine (EAA, BCAA) | 0.860 g | 0.766 g | +12% |
| Leucine (EAA, BCAA) | 1.52 g | 1.35 g | +13% |
| Lysine (EAA) | 1.82 g | 1.20 g | +52% |
| Methionine (EAA) | 0.630 g | 0.398 g | +58% |
| Cystine (conditionally essential) | 0.200 g | — | |
| Phenylalanine (EAA) | 0.850 g | 0.673 g | +26% |
| Tyrosine (conditionally essential) | 0.680 g | 0.684 g | -1% |
| Valine (EAA, BCAA) | 1.00 g | 0.846 g | +18% |
| Arginine (conditionally essential) | 1.31 g | 1.12 g | +17% |
| Histidine (EAA) | 0.520 g | 0.369 g | +41% |
| Alanine | 1.40 g | 0.769 g | +82% |
| Aspartic acid | 2.07 g | 1.50 g | +38% |
| Glutamic acid | 2.95 g | 1.99 g | +48% |
| Glycine (conditionally essential) | 1.50 g | 0.470 g | +219% |
| Proline (conditionally essential) | 1.15 g | 0.748 g | +54% |
| Serine | 0.850 g | 1.29 g | -34% |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.425 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.010 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 74.0 mg | 0.900 mg | +8122% |
| Choline from phosphatidylcholine | 15.0 mg | 630 mg | -98% |
| Choline from phosphocholine | 1.10 mg | 1.00 mg | +10% |
| Choline from sphingomyelin | 7.40 mg | 45.0 mg | -84% |
| Free Choline | 12.0 mg | 1.30 mg | +823% |
| Total Choline | 110 mg | 680 mg | -84% |
* 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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