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  6. Eggnog vs. Seed

Eggnog vs. Seed — In-Depth Nutrition Comparison

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Summary of differences between Eggnog and Seed

  • Eggnog has less Fiber, Manganese, Phosphorus, Copper, Iron, Selenium, Magnesium, Vitamin B3, Calcium, and Vitamin B1 than Seed.
  • Seed covers your daily need of Fiber 138% more than Eggnog.

These are the specific foods used in this comparison Eggnog and Seeds, chia seeds, dried.

Infographic

Eggnog vs Seed 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.
Eggnog
Eggnog
0
:
10
Seed
Seed
Contains more Calcium +385.4%
Contains more Iron +3760%
Contains more Magnesium +1663.2%
Contains more Phosphorus +689%
Contains more Potassium +146.7%
Contains less Sodium -70.4%
Contains more Zinc +895.7%
Contains more Copper +7007.7%
Contains more Manganese +54360%
Contains more Selenium +1214.3%
Eggnog
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 8% 14% 47% 15% 8% 13% 5% 1% 23%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +385.4%
Contains more Iron +3760%
Contains more Magnesium +1663.2%
Contains more Phosphorus +689%
Contains more Potassium +146.7%
Contains less Sodium -70.4%
Contains more Zinc +895.7%
Contains more Copper +7007.7%
Contains more Manganese +54360%
Contains more Selenium +1214.3%

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.
Eggnog
Eggnog
7
:
5
Seed
Seed
Contains more Vitamin A +281.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B3 +8309.5%
Contains more Folate +4800%
Equal in Vitamin C - 1.6
Eggnog
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 5% 36% 5% 9% 44% 2% 26% 12% 1% 57% 1%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +281.5%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B3 +8309.5%
Contains more Folate +4800%
Equal in Vitamin C - 1.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
Eggnog
1
:
4
Seed
Seed
Contains more Water +1323.1%
Contains more Protein +263.5%
Contains more Fats +633.7%
Contains more Carbs +423.2%
Contains more Other +616.4%
Eggnog
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1323.1%
Contains more Protein +263.5%
Contains more Fats +633.7%
Contains more Carbs +423.2%
Contains more Other +616.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
Eggnog
1
:
2
Seed
Seed
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +11852%
Eggnog
63% 32% 5%
Saturated Fat: 2.591 g
Monounsaturated Fat: 1.302 g
Polyunsaturated fat: 0.198 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +77.3%
Contains more Polyunsaturated fat +11852%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Seed Opinion
Net carbs 8.05g 7.72g Eggnog
Protein 4.55g 16.54g Seed
Fats 4.19g 30.74g Seed
Carbs 8.05g 42.12g Seed
Calories 88kcal 486kcal Seed
Fructose 0.04g Eggnog
Sugar 8.05g Seed
Fiber 0g 34.4g Seed
Calcium 130mg 631mg Seed
Iron 0.2mg 7.72mg Seed
Magnesium 19mg 335mg Seed
Phosphorus 109mg 860mg Seed
Potassium 165mg 407mg Seed
Sodium 54mg 16mg Seed
Zinc 0.46mg 4.58mg Seed
Copper 0.013mg 0.924mg Seed
Manganese 0.005mg 2.723mg Seed
Selenium 4.2µg 55.2µg Seed
Vitamin A 206IU 54IU Eggnog
Vitamin A RAE 59µg Eggnog
Vitamin E 0.21mg 0.5mg Seed
Vitamin D 49IU Eggnog
Vitamin D 1.2µg Eggnog
Vitamin C 1.5mg 1.6mg Seed
Vitamin B1 0.034mg 0.62mg Seed
Vitamin B2 0.19mg 0.17mg Eggnog
Vitamin B3 0.105mg 8.83mg Seed
Vitamin B5 0.417mg Eggnog
Vitamin B6 0.05mg Eggnog
Folate 1µg 49µg Seed
Vitamin B12 0.45µg 0µg Eggnog
Vitamin K 0.3µg Eggnog
Tryptophan 0.085mg 0.436mg Seed
Threonine 0.201mg 0.709mg Seed
Isoleucine 0.237mg 0.801mg Seed
Leucine 0.383mg 1.371mg Seed
Lysine 0.257mg 0.97mg Seed
Methionine 0.12mg 0.588mg Seed
Phenylalanine 0.225mg 1.016mg Seed
Valine 0.289mg 0.95mg Seed
Histidine 0.108mg 0.531mg Seed
Cholesterol 59mg 0mg Seed
Trans Fat 0.14g Eggnog
Saturated Fat 2.591g 3.33g Eggnog
Monounsaturated Fat 1.302g 2.309g Seed
Polyunsaturated fat 0.198g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Eggnog
35%
Seed
Minerals Daily Need Coverage Score
17%
Eggnog
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 59mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 40)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Eggnog
Eggnog is lower in Saturated Fat (difference - 0.739g)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.