Egg Yolk vs. Salmon
Nutrition comparison of Egg Yolk and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and salmon:
- Both egg yolk and salmon are high in Vitamin D, calories and protein.
- Egg yolk has more thiamin, riboflavin, pantothenic acid and folate, however, salmon contains more niacin and Vitamin B12.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and calcium.
- Salmon is an excellent source of potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and salmon are high in calories. Egg yolk has 154% more calories than salmon - egg yolk has 322 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, egg yolk is much lighter in protein, heavier in carbs and much heavier in fat compared to salmon per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Salmon | |
|---|---|---|
| Protein | 20% | 67% |
| Carbohydrates | 5% | ~ |
| Fat | 75% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and salmon are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and salmon does not contain significant amounts.
sugar
Egg yolk and salmon contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both egg yolk and salmon are high in protein. Salmon has 29% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and salmon has 92% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and egg yolk are low in trans fat - salmon has 0.03g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and salmon has 96% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 989% more Vitamin A than salmon - egg yolk has 381ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Both egg yolk and salmon are high in Vitamin D. Salmon has 100% more Vitamin D than egg yolk - egg yolk has 218iu of Vitamin D per 100 grams and salmon has 435iu of Vitamin D.
Vitamin E
Egg yolk has 545% more Vitamin E than salmon - egg yolk has 2.6mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Egg yolk and salmon contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid and folate, however, salmon contains more niacin and Vitamin B12. Both egg yolk and salmon contain significant amounts of Vitamin B6.
| Egg Yolk | Salmon | |
|---|---|---|
| Thiamin | 0.176 MG | 0.08 MG |
| Riboflavin | 0.528 MG | 0.105 MG |
| Niacin | 0.024 MG | 7.995 MG |
| Pantothenic acid | 2.99 MG | 1.03 MG |
| Vitamin B6 | 0.35 MG | 0.611 MG |
| Folate | 146 UG | 4 UG |
| Vitamin B12 | 1.95 UG | 4.15 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 17 times more calcium than salmon - egg yolk has 129mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Egg yolk is a great source of iron and it has 618% more iron than salmon - egg yolk has 2.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Salmon is an excellent source of potassium and it has 236% more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than egg yolk per 100 grams.
| Egg Yolk | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.047 G |
| DHA | 0.114 G | 0.333 G |
| EPA | 0.011 G | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.228 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than salmon per 100 grams.
| Egg Yolk | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 3.538 G | 0.081 G |
| Total | 3.538 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.
Egg Yolk 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 egg yolk or salmon contain more calories in 100 grams?Both egg yolk and salmon are high in calories. Egg yolk has 150% more calories than salmon - egg yolk has 322 calories in 100g and salmon has 127 calories.
Is egg yolk or salmon better for protein?
Both egg yolk and salmon are high in protein. Salmon has 30% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and salmon has 20.5g of protein.
Does egg yolk or salmon contain more calcium?
Egg yolk is a rich source of calcium and it has 17 times more calcium than salmon - egg yolk has 129mg of calcium in 100 grams and salmon has 7mg of calcium.
Does egg yolk or salmon contain more potassium?
Salmon is a rich source of potassium and it has 240% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and salmon has 366mg of potassium.