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Egg vs. Flax seeds — In-Depth Nutrition Comparison

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How are eggs and flax seeds different?

  • Eggs are higher in copper and vitamin B12; however, flax seeds are richer in vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and fats.
  • Daily need coverage for vitamin B1 for 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +232.3%
Contains more Vitamin B2Vitamin B2 +218.6%
Contains more Vitamin B5Vitamin B5 +41.9%
Contains more Vitamin B12Vitamin B12 +∞%
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%

All nutrients comparison - raw data values

Nutrient Egg Flax seeds DV% diff.
Polyunsaturated fat 1.414g 28.73g 182%
Vitamin B1 0.066mg 1.644mg 132%
Cholesterol 373mg 0mg 124%
Fiber 0g 27.3g 109%
Manganese 0.026mg 2.482mg 107%
Magnesium 10mg 392mg 91%
Copper 2mg 1.22mg 87%
Phosphorus 172mg 642mg 67%
Iron 1.19mg 5.73mg 57%
Fats 10.61g 42.16g 49%
Vitamin B12 1.11µg 0µg 46%
Choline 293.8mg 78.7mg 39%
Zinc 1.05mg 4.34mg 30%
Vitamin B2 0.513mg 0.161mg 27%
Vitamin B6 0.121mg 0.473mg 27%
Calcium 50mg 255mg 21%
Potassium 126mg 813mg 20%
Calories 155kcal 534kcal 19%
Vitamin B3 0.064mg 3.08mg 19%
Vitamin A 149µg 0µg 17%
Protein 12.58g 18.29g 11%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Folate 44µg 87µg 11%
Selenium 30.8µg 25.4µg 10%
Carbs 1.12g 28.88g 9%
Monounsaturated fat 4.077g 7.527g 9%
Vitamin B5 1.398mg 0.985mg 8%
Vitamin E 1.03mg 0.31mg 5%
Sodium 124mg 30mg 4%
Vitamin K 0.3µg 4.3µg 3%
Saturated fat 3.267g 3.663g 2%
Vitamin C 0mg 0.6mg 1%
Protein per 100 calories 8.1g 3.4g N/A
Calories per 10 g protein 123kcal 292kcal N/A
Weight per 100 calories 65g 19g N/A
Unsaturated / Saturated Fat ratio 1.7 9.9 N/A
Net carbs 1.12g 1.58g N/A
Sugar 1.12g 1.55g N/A
Tryptophan 0.153mg 0.297mg 0%
Threonine 0.604mg 0.766mg 0%
Isoleucine 0.686mg 0.896mg 0%
Leucine 1.075mg 1.235mg 0%
Lysine 0.904mg 0.862mg 0%
Methionine 0.392mg 0.37mg 0%
Phenylalanine 0.668mg 0.957mg 0%
Valine 0.767mg 1.072mg 0%
Histidine 0.298mg 0.472mg 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-3 (DHA) 0.038g 0g N/A
Omega-6 (Eicosadienoic acid) 0.007g N/A

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%

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%

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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.