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 104
Eggs 334
Protein (g)
Fish 14.7
Eggs 16.2
Carbs (g)
Fish 4.89
Eggs 1.02
Fat (g)
Fish 2.88
Eggs 28.8
Fiber (g)
Fish 0
Eggs —
Quick answers
Which has more protein?
Eggs, Grade A, Large, egg yolk — 16.2g vs 14.7g per 100g.
Which has fewer calories?
Fish, whitefish, eggs (Alaska Native) — 104 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 | 104 kcal | 334 kcal | -69% |
| Macronutrients | |||
| Water | 76.2 g | 52.1 g | +46% |
| Protein | 14.7 g | 16.2 g | -10% |
| Total lipid (fat) | 2.88 g | 28.8 g | -90% |
| Carbohydrate, by difference | 4.89 g | 1.02 g | +379% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.496 g | — | |
| Fatty acids, total monounsaturated | 1.05 g | — | |
| Cholesterol | 439 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.0 mg | — | |
| Thiamin (Vitamin B1) | 0.088 mg | — | |
| Riboflavin (Vitamin B2) | 0.403 mg | 0.467 mg | -14% |
| Niacin (Vitamin B3) | 0.956 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.06 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.159 mg | — | |
| Biotin (Vitamin B7) | 53.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 248 mg | — | |
| Vitamin B-12 — Cobalamin | 56.4 ug | — | |
| Vitamin A, RAE | 91.0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.68 mg | 5.64 mg | -52% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.600 ug | — | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | — | |
| Iron, Fe | 5.95 mg | — | |
| Magnesium, Mg | 30.0 mg | — | |
| Phosphorus, P | 306 mg | — | |
| Potassium, K | 190 mg | — | |
| Sodium, Na | 160 mg | — | |
| Zinc, Zn | 2.10 mg | — | |
| Copper, Cu | 0.220 mg | — | |
| Manganese, Mn | 0.220 mg | — | |
| Selenium, Se | 92.8 ug | 55.8 ug | +66% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 436 kj | 1400 kj | -69% |
| Nitrogen | — | 2.59 g | |
| Ash | 1.33 g | 1.89 g | -30% |
| 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) | 53.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | — | |
| Betaine | 8.20 mg | 0.900 mg | +811% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 91.0 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 305 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) | 0.010 mg | 1.02 mg | -99% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | 0.220 mg | -91% |
| 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 | 0.600 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) | 0.045 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | — | |
| SFA 16:0 (Palmitic acid) | 0.361 g | — | |
| SFA 17:0 (Margaric acid) | 0.018 g | — | |
| SFA 18:0 (Stearic acid) | 0.063 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) | 0.254 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.742 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.045 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 1.07 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.073 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.073 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.037 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.018 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.028 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.124 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.225 g | — | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.028 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.133 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.330 g | — | |
| Tryptophan (EAA) | 0.280 g | 0.174 g | +61% |
| Threonine (EAA) | 1.01 g | 0.789 g | +28% |
| Isoleucine (EAA, BCAA) | 1.07 g | 0.766 g | +40% |
| Leucine (EAA, BCAA) | 1.64 g | 1.35 g | +21% |
| Lysine (EAA) | 1.60 g | 1.20 g | +33% |
| Methionine (EAA) | 0.560 g | 0.398 g | +41% |
| Cystine (conditionally essential) | 0.230 g | — | |
| Phenylalanine (EAA) | 0.900 g | 0.673 g | +34% |
| Tyrosine (conditionally essential) | 0.760 g | 0.684 g | +11% |
| Valine (EAA, BCAA) | 1.28 g | 0.846 g | +51% |
| Arginine (conditionally essential) | 1.06 g | 1.12 g | -5% |
| Histidine (EAA) | 0.530 g | 0.369 g | +44% |
| Alanine | 1.64 g | 0.769 g | +113% |
| Aspartic acid | 1.58 g | 1.50 g | +5% |
| Glutamic acid | 2.18 g | 1.99 g | +10% |
| Glycine (conditionally essential) | 0.500 g | 0.470 g | +6% |
| Proline (conditionally essential) | 1.10 g | 0.748 g | +47% |
| Serine | 1.18 g | 1.29 g | -9% |
| 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 | 5.10 mg | 0.900 mg | +467% |
| Choline from phosphatidylcholine | 220 mg | 630 mg | -65% |
| Choline from phosphocholine | 1.80 mg | 1.00 mg | +80% |
| Choline from sphingomyelin | 13.0 mg | 45.0 mg | -71% |
| Free Choline | 12.0 mg | 1.30 mg | +823% |
| Total Choline | 250 mg | 680 mg | -63% |
* 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, eggs (Alaska Native) nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →
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