Fish vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, whitefish, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Fish 371
Egg 382
Protein (g)
Fish 62.4
Egg 81.1
Carbs (g)
Fish 0
Egg 7.80
Fat (g)
Fish 13.4
Egg 0
Fiber (g)
Fish 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 62.4g per 100g.
Which has fewer calories?
Fish, whitefish, dried (Alaska Native) — 371 vs 382 kcal per 100g.
Which is more nutrient-dense?
Fish, whitefish, dried (Alaska Native) 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 | 371 kcal | 382 kcal | -3% |
| Macronutrients | |||
| Water | 20.6 g | 5.80 g | +255% |
| Protein | 62.4 g | 81.1 g | -23% |
| Total lipid (fat) | 13.4 g | 0 g | |
| Carbohydrate, by difference | 0 g | 7.80 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.85 g | 0 g | |
| Fatty acids, total monounsaturated | 4.38 g | 0 g | |
| Cholesterol | 266 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.053 mg | 0.005 mg | +960% |
| Riboflavin (Vitamin B2) | 0.438 mg | 2.53 mg | -83% |
| Niacin (Vitamin B3) | 11.2 mg | 0.865 mg | +1195% |
| Pantothenic acid (Vitamin B5) | 2.57 mg | 0.775 mg | +232% |
| Vitamin B-6 — Pyridoxine | 0.365 mg | 0.036 mg | +914% |
| Biotin (Vitamin B7) | 11.0 ug | 18.0 ug | -39% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 206 mg | 8.40 mg | +2348% |
| Vitamin B-12 — Cobalamin | 18.4 ug | 0.180 ug | +10122% |
| Vitamin A, RAE | 39.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.660 mg | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.500 ug | — | |
| Minerals | |||
| Calcium, Ca | 810 mg | 62.0 mg | +1206% |
| Iron, Fe | 4.10 mg | 0.150 mg | +2633% |
| Magnesium, Mg | 85.0 mg | 88.0 mg | -3% |
| Phosphorus, P | 1040 mg | 111 mg | +837% |
| Potassium, K | 1080 mg | 1125 mg | -4% |
| Sodium, Na | 200 mg | 1280 mg | -84% |
| Zinc, Zn | 5.00 mg | 0.100 mg | +4900% |
| Copper, Cu | 0.180 mg | 0.114 mg | +58% |
| Manganese, Mn | 0.230 mg | 0.007 mg | +3186% |
| Selenium, Se | 113 ug | 125 ug | -10% |
| Other Nutrients | |||
| Energy | 1551 kj | 1598 kj | -3% |
| Ash | 5.57 g | 5.30 g | +5% |
| Total Sugars | 0 g | 5.40 g | -100% |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 18.0 ug | -39% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 18.0 ug | -39% |
| Betaine | 88.0 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 39.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 131 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 1.30 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 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) | 0.060 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.320 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.090 g | — | |
| SFA 16:0 (Palmitic acid) | 1.90 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.080 g | — | |
| SFA 18:0 (Stearic acid) | 0.400 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) | 0.010 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.020 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.42 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.45 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.390 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.070 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.020 g | — | |
| Fatty acids, total polyunsaturated | 2.16 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.260 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.280 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.060 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.050 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.050 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.170 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.420 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.010 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.030 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.180 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.650 g | 0 g | |
| Tryptophan (EAA) | 0.580 g | 0.999 g | -42% |
| Threonine (EAA) | 2.47 g | 3.68 g | -33% |
| Isoleucine (EAA, BCAA) | 2.26 g | 4.58 g | -51% |
| Leucine (EAA, BCAA) | 4.11 g | 6.84 g | -40% |
| Lysine (EAA) | 4.77 g | 5.51 g | -14% |
| Methionine (EAA) | 1.74 g | 2.79 g | -38% |
| Cystine (conditionally essential) | 0.500 g | 2.10 g | -76% |
| Phenylalanine (EAA) | 2.34 g | 4.74 g | -51% |
| Tyrosine (conditionally essential) | 1.74 g | 3.15 g | -45% |
| Valine (EAA, BCAA) | 2.61 g | 5.16 g | -49% |
| Arginine (conditionally essential) | 3.61 g | 4.41 g | -18% |
| Histidine (EAA) | 1.30 g | 1.83 g | -29% |
| Alanine | 3.78 g | 4.68 g | -19% |
| Aspartic acid | 5.67 g | 8.25 g | -31% |
| Glutamic acid | 8.10 g | 10.8 g | -25% |
| Glycine (conditionally essential) | 4.37 g | 2.84 g | +54% |
| Proline (conditionally essential) | 2.98 g | 3.15 g | -5% |
| Serine | 2.34 g | 5.59 g | -58% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 41.0 mg | — | |
| Choline from phosphatidylcholine | 80.0 mg | — | |
| Choline from phosphocholine | 3.00 mg | — | |
| Choline from sphingomyelin | 32.0 mg | — | |
| Free Choline | 50.0 mg | — | |
| Total Choline | 210 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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