Fried Egg vs. Salmon
Nutrition comparison of Cooked Fried 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
fried egg
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and salmon:
- Both fried egg and salmon are high in Vitamin D, calories and protein.
- Fried egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
- Fried egg has signficantly more iron than salmon.
- Fried egg is an excellent source of Vitamin A and calcium.
- Salmon has signficantly less saturated fat than fried egg.
- Salmon is an excellent source of potassium.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried egg and salmon are high in calories. Fried egg has 54% more calories than salmon - fried egg has 196 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, fried egg is much lighter in protein, much heavier in fat and similar to salmon for carbs. Fried egg has a macronutrient ratio of 29:2:70 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Salmon | |
|---|---|---|
| Protein | 29% | 67% |
| Carbohydrates | 2% | ~ |
| Fat | 70% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both fried egg and salmon are low in carbohydrates - fried egg has 0.83g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Fried egg and salmon contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both fried egg and salmon are high in protein. Salmon has 51% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has signficantly less saturated fat than fried egg - fried egg has 4.3g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both fried egg and salmon are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Fried egg is high in cholesterol and salmon has 89% less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 526% more Vitamin A than salmon - fried egg has 219ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Both fried egg and salmon are high in Vitamin D. Salmon has 394% more Vitamin D than fried egg - fried egg has 88iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Fried egg and salmon contain similar amounts of Vitamin E - fried egg has 1.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Fried egg and salmon contain similar amounts of Vitamin K - fried egg has 5.6ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Fried egg has more riboflavin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both fried egg and salmon contain significant amounts of thiamin and pantothenic acid.
| Fried Egg | Salmon | |
|---|---|---|
| Thiamin | 0.044 MG | 0.08 MG |
| Riboflavin | 0.495 MG | 0.105 MG |
| Niacin | 0.082 MG | 7.995 MG |
| Pantothenic acid | 1.66 MG | 1.03 MG |
| Vitamin B6 | 0.184 MG | 0.611 MG |
| Folate | 51 UG | 4 UG |
| Vitamin B12 | 0.97 UG | 4.15 UG |
Minerals
calcium
Fried egg is an excellent source of calcium and it has 786% more calcium than salmon - fried egg has 62mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Fried egg has signficantly more iron than salmon - fried egg has 1.9mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 141% more potassium than fried egg - fried egg has 152mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, dpa and epa than fried egg per 100 grams.
| Fried Egg | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.047 G |
| DHA | 0.063 G | 0.333 G |
| DPA | 0.007 G | 0.047 G |
| EPA | ~ | 0.182 G |
| Total | 0.207 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than salmon per 100 grams.
| Fried Egg | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 2.781 G | 0.081 G |
| Total | 2.781 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.
Cooked Fried 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 fried egg or salmon contain more calories in 100 grams?Both fried egg and salmon are high in calories. Fried egg has 50% more calories than salmon - fried egg has 196 calories in 100g and salmon has 127 calories.
Is fried egg or salmon better for protein?
Both fried egg and salmon are high in protein. Salmon has 50% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and salmon has 20.5g of protein.
Does fried egg or salmon contain more calcium?
Fried egg is a rich source of calcium and it has 790% more calcium than salmon - fried egg has 62mg of calcium in 100 grams and salmon has 7mg of calcium.
Does fried egg or salmon contain more potassium?
Salmon is a rich source of potassium and it has 140% more potassium than fried egg - fried egg has 152mg of potassium in 100 grams and salmon has 366mg of potassium.