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Flax vs. Egg — In-Depth Nutrition Comparison

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How are Flax and Egg different?

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

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

Infographic

Flax vs Egg 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.
Flax
8
:
2
Egg
Contains more Calcium +410%
Contains more Iron +381.5%
Contains more Magnesium +3820%
Contains more Phosphorus +273.3%
Contains more Potassium +545.2%
Contains less Sodium -75.8%
Contains more Zinc +313.3%
Contains more Manganese +9446.2%
Contains more Copper +63.9%
Contains more Selenium +21.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +410%
Contains more Iron +381.5%
Contains more Magnesium +3820%
Contains more Phosphorus +273.3%
Contains more Potassium +545.2%
Contains less Sodium -75.8%
Contains more Zinc +313.3%
Contains more Manganese +9446.2%
Contains more Copper +63.9%
Contains more Selenium +21.3%

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.
Flax
6
:
7
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2390.9%
Contains more Vitamin B3 +4712.5%
Contains more Vitamin B6 +290.9%
Contains more Folate +97.7%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +232.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +218.6%
Contains more Vitamin B5 +41.9%
Contains more Vitamin B12 +∞%
Contains more Choline +273.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 161% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2390.9%
Contains more Vitamin B3 +4712.5%
Contains more Vitamin B6 +290.9%
Contains more Folate +97.7%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +232.3%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +218.6%
Contains more Vitamin B5 +41.9%
Contains more Vitamin B12 +∞%
Contains more Choline +273.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
4
:
1
Egg
Contains more Protein +45.4%
Contains more Fats +297.4%
Contains more Carbs +2478.6%
Contains more Other +246.7%
Contains more Water +972.1%
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
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +45.4%
Contains more Fats +297.4%
Contains more Carbs +2478.6%
Contains more Other +246.7%
Contains more Water +972.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
1
Egg
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +1931.8%
Contains less Saturated Fat -10.8%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +1931.8%
Contains less Saturated Fat -10.8%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Egg
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
62%
Flax
54%
Egg
Minerals Daily Need Coverage Score
191%
Flax
103%
Egg

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 94mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 373mg)
Which food is richer in minerals?
Flax
Flax 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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.