Fish vs Eggs

Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods

Calories (kcal)

Fish 371
Eggs 334

Protein (g)

Fish 62.4
Eggs 16.2

Carbs (g)

Fish 0
Eggs 1.02

Fat (g)

Fish 13.4
Eggs 28.8

Fiber (g)

Fish 0
Eggs —

Quick answers

Which has more protein?

Fish, whitefish, dried (Alaska Native) — 62.4g vs 16.2g per 100g.

Which has fewer calories?

Eggs, Grade A, Large, egg yolk — 334 vs 371 kcal per 100g.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Fish Eggs
Energy
Energy 371 kcal 334 kcal
Macronutrients
Water 20.6 g 52.1 g
Protein 62.4 g 16.2 g
Total lipid (fat) 13.4 g 28.8 g
Carbohydrate, by difference 0 g 1.02 g
Fiber, total dietary 0 g —
Fats & Fatty Acids
Fatty acids, total saturated 2.85 g —
Fatty acids, total monounsaturated 4.38 g —
Cholesterol 266 mg —
Vitamins
Vitamin C, total ascorbic acid 0 mg —
Thiamin (Vitamin B1) 0.053 mg —
Riboflavin (Vitamin B2) 0.438 mg 0.467 mg
Niacin (Vitamin B3) 11.2 mg —
Pantothenic acid (Vitamin B5) 2.57 mg —
Vitamin B-6 — Pyridoxine 0.365 mg —
Biotin (Vitamin B7) 11.0 ug —
Folate, total (Vitamin B9) 0 ug —
Choline, total 206 mg —
Vitamin B-12 — Cobalamin 18.4 ug —
Vitamin A, RAE 39.0 ug —
Carotene, beta 0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.660 mg 5.64 mg
Vitamin K2 — Menaquinone-4 (MK-4) 0.500 ug —
Minerals
Calcium, Ca 810 mg —
Iron, Fe 4.10 mg —
Magnesium, Mg 85.0 mg —
Phosphorus, P 1040 mg —
Potassium, K 1080 mg —
Sodium, Na 200 mg —
Zinc, Zn 5.00 mg —
Copper, Cu 0.180 mg —
Manganese, Mn 0.230 mg —
Selenium, Se 113 ug 55.8 ug
Other Nutrients
Energy (Atwater General Factors) — 328 kcal
Energy (Atwater Specific Factors) — 334 kcal
Energy 1551 kj 1400 kj
Nitrogen — 2.59 g
Ash 5.57 g 1.89 g
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) 11.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 11.0 ug —
Betaine 88.3 mg 0.900 mg
Vitamin B-12, added 0 ug —
Retinol 39.0 ug —
cis-beta-Carotene — 0 ug
trans-beta-Carotene — 0 ug
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 131 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug 2.00 ug
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
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 0 mg 0.220 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0 mg 0.300 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0.140 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0.010 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin K1 — Phylloquinone 1.30 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) 0.060 g —
SFA 14:0 (Myristic acid) 0.320 g —
SFA 15:0 (Pentadecanoic acid) 0.090 g —
SFA 16:0 (Palmitic acid) 1.90 g —
SFA 17:0 (Margaric acid) 0.080 g —
SFA 18:0 (Stearic acid) 0.400 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 —
MUFA 17:1 (Heptadecenoic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 2.45 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.390 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.070 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0.020 g —
Fatty acids, total polyunsaturated 2.16 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.260 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.280 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0.060 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 —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.420 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 —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.650 g —
Tryptophan (EAA) 0.580 g 0.174 g
Threonine (EAA) 2.47 g 0.789 g
Isoleucine (EAA, BCAA) 2.26 g 0.766 g
Leucine (EAA, BCAA) 4.11 g 1.35 g
Lysine (EAA) 4.77 g 1.20 g
Methionine (EAA) 1.74 g 0.398 g
Cystine (conditionally essential) 0.500 g —
Phenylalanine (EAA) 2.34 g 0.673 g
Tyrosine (conditionally essential) 1.74 g 0.684 g
Valine (EAA, BCAA) 2.61 g 0.846 g
Arginine (conditionally essential) 3.61 g 1.12 g
Histidine (EAA) 1.30 g 0.369 g
Alanine 3.78 g 0.769 g
Aspartic acid 5.67 g 1.50 g
Glutamic acid 8.10 g 1.99 g
Glycine (conditionally essential) 4.37 g 0.470 g
Proline (conditionally essential) 2.98 g 0.748 g
Serine 2.34 g 1.29 g
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 41.0 mg 0.900 mg
Choline from phosphatidylcholine 80.0 mg 630 mg
Choline from phosphocholine 3.00 mg 1.00 mg
Choline from sphingomyelin 32.0 mg 45.0 mg
Free Choline 50.0 mg 1.30 mg
Total Choline 210 mg 680 mg

* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Fish, whitefish, dried (Alaska Native) nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →

Dig deeper — biggest differences

Protein +285% in Fish, whitefish, dried (Alaska Native) Selenium, Se +103% in Fish, whitefish, dried (Alaska Native) Vitamin E (alpha-tocopherol) -88% in Fish, whitefish, dried (Alaska Native)

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