Salmon vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, dried is higher in more vitamins & minerals
Calories (kcal)
Salmon 345
Egg 669
Protein (g)
Salmon 60.6
Egg 33.6
Carbs (g)
Salmon 0
Egg 0.660
Fat (g)
Salmon 11.4
Egg 59.1
Fiber (g)
Salmon 0
Egg 0
Quick answers
Which has more protein?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) — 60.6g vs 33.6g per 100g.
Which has fewer calories?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) — 345 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 | Salmon | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 345 kcal | 669 kcal | -48% |
| Macronutrients | |||
| Water | 23.9 g | 3.08 g | +677% |
| Protein | 60.6 g | 33.6 g | +80% |
| Total lipid (fat) | 11.4 g | 59.1 g | -81% |
| Carbohydrate, by difference | 0 g | 0.660 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.59 g | 20.3 g | -87% |
| Fatty acids, total monounsaturated | 4.03 g | 23.4 g | -83% |
| Fatty acids, total trans | — | 0.346 g | |
| Cholesterol | 155 mg | 2307 mg | -93% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.494 mg | 0.387 mg | +28% |
| Riboflavin (Vitamin B2) | 0.543 mg | 1.26 mg | -57% |
| Niacin (Vitamin B3) | 22.8 mg | 0.083 mg | +27310% |
| Pantothenic acid (Vitamin B5) | 2.74 mg | 9.06 mg | -70% |
| Vitamin B-6 — Pyridoxine | 0.816 mg | 0.742 mg | +10% |
| Biotin (Vitamin B7) | 9.00 ug | 209 ug | -96% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 224 mg | 2403 mg | -91% |
| Vitamin B-12 — Cobalamin | 18.1 ug | 5.11 ug | +254% |
| Vitamin A, RAE | 31.0 ug | 483 ug | -94% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 79.0 ug | -100% |
| Vitamin E (alpha-tocopherol) | 1.20 mg | 4.81 mg | -75% |
| Vitamin D (D2 + D3) | — | 10.4 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.900 ug | — | |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 289 mg | -80% |
| Iron, Fe | 1.06 mg | 9.56 mg | -89% |
| Magnesium, Mg | 58.0 mg | 26.0 mg | +123% |
| Phosphorus, P | 650 mg | 1040 mg | -37% |
| Potassium, K | 960 mg | 264 mg | +264% |
| Sodium, Na | 51.0 mg | 149 mg | -66% |
| Zinc, Zn | 1.14 mg | 7.73 mg | -85% |
| Copper, Cu | 0.148 mg | 0 mg | |
| Manganese, Mn | 0.051 mg | 0.185 mg | -72% |
| Selenium, Se | 76.0 ug | 139 ug | -45% |
| Other Nutrients | |||
| Energy | 1445 kj | 2800 kj | -48% |
| Ash | 6.19 g | 3.51 g | +76% |
| Total Sugars | 0 g | 0.230 g | -100% |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0.230 g | -100% |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 209 ug | -96% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 209 ug | -96% |
| Betaine | 6.80 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 31.0 ug | 477 ug | -94% |
| Beta-carotene (Provitamin A) | 0 ug | 70.0 ug | -100% |
| Vitamin A, IU | 103 IU | 1715 IU | -94% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 1133 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 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) | — | 417 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | — | 0 ug | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 10.4 ug | |
| Vitamin K1 — Phylloquinone | 0 ug | 1.50 ug | -100% |
| 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) | 0.004 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.375 g | 0.198 g | +89% |
| SFA 15:0 (Pentadecanoic acid) | 0.050 g | 0.036 g | +39% |
| SFA 16:0 (Palmitic acid) | 1.76 g | 14.8 g | -88% |
| SFA 17:0 (Margaric acid) | 0.070 g | 0.122 g | -43% |
| SFA 18:0 (Stearic acid) | 0.330 g | 5.18 g | -94% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0 g | |
| SFA 22:0 (Behenic acid) | 0 g | 0.028 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.034 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.370 g | 1.35 g | -72% |
| MUFA 17:1 (Heptadecenoic acid) | 0.045 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.17 g | 21.9 g | -90% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 21.6 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.860 g | 0.143 g | +501% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.540 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.035 g | — | |
| Fatty acids, total polyunsaturated | 3.47 g | 10.3 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.185 g | 8.67 g | -98% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 8.60 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.130 g | 0.281 g | -54% |
| 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) | 0.145 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.030 g | 0.106 g | -72% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.030 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.185 g | 0.978 g | -81% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.905 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.025 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.310 g | 0.029 g | +969% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.52 g | 0.253 g | +501% |
| 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) | — | 0.390 g | |
| Threonine (EAA) | — | 1.54 g | |
| Isoleucine (EAA, BCAA) | — | 1.70 g | |
| Leucine (EAA, BCAA) | — | 2.91 g | |
| Lysine (EAA) | — | 2.47 g | |
| Methionine (EAA) | — | 0.858 g | |
| Cystine (conditionally essential) | — | 0.588 g | |
| Phenylalanine (EAA) | — | 1.47 g | |
| Tyrosine (conditionally essential) | — | 1.42 g | |
| Valine (EAA, BCAA) | — | 1.93 g | |
| Arginine (conditionally essential) | — | 2.34 g | |
| Histidine (EAA) | — | 0.861 g | |
| Alanine | — | 1.75 g | |
| Aspartic acid | — | 3.31 g | |
| Glutamic acid | — | 4.26 g | |
| Glycine (conditionally essential) | — | 1.04 g | |
| Proline (conditionally essential) | — | 1.33 g | |
| Serine | — | 2.81 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 130 mg | — | |
| Choline from phosphatidylcholine | 35.0 mg | — | |
| Choline from phosphocholine | 1.80 mg | — | |
| Choline from sphingomyelin | 11.0 mg | — | |
| Free Choline | 46.0 mg | — | |
| Total Choline | 220 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) nutrition facts Egg, yolk, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +27310% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Potassium, K +264% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Vitamin B-12 — Cobalamin +254% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Magnesium, Mg +123% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
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