Egg vs. Salt
Nutrition comparison of Egg and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and salt:
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than salt.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and salt has less calories than egg - egg has 143 calories per 100 grams and salt does not contain significant amounts.
| Egg | Salt | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | ~ |
| Fat | 62% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and salt are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and salt does not contain significant amounts.
sugar
Egg and salt contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has more protein than salt - egg has 12.6g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Salt has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and salt does not contain significant amounts.
trans fat
Both egg and salt are low in trans fat - egg has 0.04g of trans fat per 100 grams and salt does not contain significant amounts.
cholesterol
Egg is high in cholesterol and salt has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than salt - egg has 160ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than salt - egg has 82iu of Vitamin D per 100 grams and salt does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than salt - egg has 1.1mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Egg and salt contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Salt | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.457 MG | ~ |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 133% more calcium than salt - egg has 56mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Egg has signficantly more iron than salt - egg has 1.8mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Egg has 16 times more potassium than salt - egg has 138mg of potassium per 100 grams and salt has 8mg of potassium.
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 g
()
|
Daily Values (%) |
Salt 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 or salt contain more calories in 100 grams?Egg is high in calories and salt has less calories than egg - egg has 143 calories in 100g and salt does not contain significant amounts.
Is egg or salt better for protein?
Egg is a fantastic source of protein and it has more protein than salt - egg has 12.6g of protein per 100 grams and salt does not contain significant amounts.