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  6. Egg vs. Flax seeds

Egg vs. Flax seeds — In-Depth Nutrition Comparison

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How are Egg and Flax seeds different?

  • Egg is higher in Copper, Vitamin B12, and Choline, however, Flax seeds are richer in Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, and Iron.
  • Daily need coverage for Vitamin B1 from Flax seeds is 132% higher.

Egg, whole, cooked, hard-boiled and Seeds, flaxseed are the varieties used in this article.

Infographic

Egg vs Flax seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CopperCopper +63.9%
Contains more SeleniumSelenium +21.3%
Contains more MagnesiumMagnesium +3820%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +545.2%
Contains more IronIron +381.5%
Contains more ZincZinc +313.3%
Contains more PhosphorusPhosphorus +273.3%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +9446.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +232.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +218.6%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +273.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2390.9%
Contains more Vitamin B3Vitamin B3 +4712.5%
Contains more Vitamin B6Vitamin B6 +290.9%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +97.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +972.1%
Contains more ProteinProtein +45.4%
Contains more FatsFats +297.4%
Contains more CarbsCarbs +2478.6%
Contains more OtherOther +246.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -10.8%
Contains more Mono. FatMonounsaturated Fat +84.6%
Contains more Poly. FatPolyunsaturated fat +1931.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Flax seeds
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Flax seeds Opinion
Calories 155kcal 534kcal Flax seeds
Protein 12.58g 18.29g Flax seeds
Fats 10.61g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 1.12g 1.58g Flax seeds
Carbs 1.12g 28.88g Flax seeds
Cholesterol 373mg 0mg Flax seeds
Vitamin D 87IU 0IU Egg
Magnesium 10mg 392mg Flax seeds
Calcium 50mg 255mg Flax seeds
Potassium 126mg 813mg Flax seeds
Iron 1.19mg 5.73mg Flax seeds
Sugar 1.12g 1.55g Egg
Fiber 0g 27.3g Flax seeds
Copper 2mg 1.22mg Egg
Zinc 1.05mg 4.34mg Flax seeds
Phosphorus 172mg 642mg Flax seeds
Sodium 124mg 30mg Flax seeds
Vitamin A 520IU 0IU Egg
Vitamin A 149µg 0µg Egg
Vitamin E 1.03mg 0.31mg Egg
Vitamin D 2.2µg 0µg Egg
Manganese 0.026mg 2.482mg Flax seeds
Selenium 30.8µg 25.4µg Egg
Vitamin B1 0.066mg 1.644mg Flax seeds
Vitamin B2 0.513mg 0.161mg Egg
Vitamin B3 0.064mg 3.08mg Flax seeds
Vitamin B5 1.398mg 0.985mg Egg
Vitamin B6 0.121mg 0.473mg Flax seeds
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 4.3µg Flax seeds
Folate 44µg 87µg Flax seeds
Choline 293.8mg 78.7mg Egg
Saturated Fat 3.267g 3.663g Egg
Monounsaturated Fat 4.077g 7.527g Flax seeds
Polyunsaturated fat 1.414g 28.73g Flax seeds
Tryptophan 0.153mg 0.297mg Flax seeds
Threonine 0.604mg 0.766mg Flax seeds
Isoleucine 0.686mg 0.896mg Flax seeds
Leucine 1.075mg 1.235mg Flax seeds
Lysine 0.904mg 0.862mg Egg
Methionine 0.392mg 0.37mg Egg
Phenylalanine 0.668mg 0.957mg Flax seeds
Valine 0.767mg 1.072mg Flax seeds
Histidine 0.298mg 0.472mg Flax seeds
Omega-3 - EPA 0.005g 0g Egg
Omega-3 - DHA 0.038g 0g Egg
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
54%
Egg
62%
Flax seeds
Minerals Daily Need Coverage Score
103%
Egg
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 94mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.43g)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 0.396g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 0)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.