Boiled Egg vs. Salmon
Nutrition comparison of Cooked Boiled Egg and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and salmon:
- Both boiled egg and salmon are high in Vitamin D, calories and protein.
- Boiled egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
- Boiled egg is a great source of Vitamin A and calcium.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than boiled egg.
- Salmon has 75% less saturated fat than boiled egg.
- Salmon is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both boiled egg and salmon are high in calories. Boiled egg has 22% more calories than salmon - boiled egg has 155 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much heavier in fat and similar to salmon for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Salmon | |
|---|---|---|
| Protein | 34% | 67% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and salmon are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both boiled egg and salmon are high in protein. Salmon has 63% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 75% less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and boiled egg are low in trans fat - salmon has 0.03g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and salmon has 88% less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 326% more Vitamin A than salmon - boiled egg has 149ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Both boiled egg and salmon are high in Vitamin D. Salmon has 400% more Vitamin D than boiled egg - boiled egg has 87iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Boiled egg and salmon contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Boiled egg and salmon contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both boiled egg and salmon contain significant amounts of thiamin and pantothenic acid.
| Boiled Egg | Salmon | |
|---|---|---|
| Thiamin | 0.066 MG | 0.08 MG |
| Riboflavin | 0.513 MG | 0.105 MG |
| Niacin | 0.064 MG | 7.995 MG |
| Pantothenic acid | 1.398 MG | 1.03 MG |
| Vitamin B6 | 0.121 MG | 0.611 MG |
| Folate | 44 UG | 4 UG |
| Vitamin B12 | 1.11 UG | 4.15 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 614% more calcium than salmon - boiled egg has 50mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Boiled egg has 213% more iron than salmon - boiled egg has 1.2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 190% more potassium than boiled egg - boiled egg has 126mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than boiled egg per 100 grams. Both boiled egg and salmon contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.047 G |
| DHA | 0.038 G | 0.333 G |
| EPA | 0.005 G | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.078 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than salmon per 100 grams.
| Boiled Egg | Salmon | |
|---|---|---|
| linoleic acid | 1.188 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 1.188 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Salmon (Fish, salmon, pink, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does boiled egg or salmon contain more calories in 100 grams?Both boiled egg and salmon are high in calories. Boiled egg has 20% more calories than salmon - boiled egg has 155 calories in 100g and salmon has 127 calories.
Is boiled egg or salmon better for protein?
Both boiled egg and salmon are high in protein. Salmon has 60% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and salmon has 20.5g of protein.
Does boiled egg or salmon contain more potassium?
Salmon is a rich source of potassium and it has 190% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and salmon has 366mg of potassium.