Quick Summary
When to Choose Salmon
Choose salmon for omega-3 EPA/DHA (2.3g), vitamin D (526 IU), wild-caught option. Best for omega-3 and heart health.
When to Choose Eggs
Choose eggs for affordability, choline for brain, versatile cooking. Best for budget and breakfast.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Salmon | Eggs | Winner |
|---|---|---|---|
| Calories | 208 | 155 | 🏆 Eggs |
| Protein | 20.4g | 12.6g | 🏆 Salmon |
| Total Fat | 13.4g | 10.6g |
Key Vitamins & Minerals
Monounsaturated Fat
Phosphorus
🏆 Salmon has 21% more
Polyunsaturated Fat
🏆 Salmon has 3.1x more
Selenium
🏆 Salmon has 19% more
Vitamin B12
🏆 Salmon has 2.9x more
Vitamin D
🏆 Salmon has 5.5x more
Health Benefits Comparison
Salmon Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Eggs Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Practical Considerations
💰 Cost
Salmon: Moderate
Eggs: Moderate
🕒 Preparation
Salmon: Easy
Eggs: Easy
📦 Storage
Salmon: Refrigerate
Eggs: Refrigerate
🍽️ Versatility
Salmon: Very versatile
Eggs: Very versatile
The Bottom Line
Both Salmon and Eggs are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Salmon if: Choose salmon for omega-3 EPA/DHA (2.3g), vitamin D (526 IU), wild-caught option. Best for omega-3 and heart health.
Choose Eggs if: Choose eggs for affordability, choline for brain, versatile cooking. Best for budget and breakfast.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Salmon and Eggs in Nutrivio
Compare how Salmon and Eggs fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
