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Plate
Salmon, cooked Leader
Salmon, cooked7
VS
Whole egg, raw
Whole egg, raw2

Salmon, cooked leads 7–2 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Salmon, cooked comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Salmon, cooked for more protein, less sugar, less saturated fat, less sodium, more potassium, more magnesium and more vitamin C.

Pick Whole egg, raw for more calcium and more iron.

Evenly matched on fiber.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN10.73 g
    8.78 g
  • Carbohydrate
    0 g
    0.5 g
  • Fibermore is better
    0 g
    0 g
  • Total sugarsless is better
    WIN0 g
    0.26 g
  • Total fat
    6 g
    6.65 g
  • Saturated fatless is better
    WIN1.16 g
    2.19 g
  • Sodiumless is better
    WIN29.61 mg
    99.3 mg
  • Potassiummore is better
    WIN186.41 mg
    96.5 mg
  • Calciummore is better
    7.28 mg
    39.16 mgWIN
  • Ironmore is better
    0.17 mg
    1.22 mgWIN
  • Magnesiummore is better
    WIN14.56 mg
    8.39 mg
  • Vitamin Cmore is better
    WIN1.8 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Salmon, cooked vs Whole egg, raw · Foodatron