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  6. Flax seeds vs. Egg

Flax seeds vs. Egg — In-Depth Nutrition Comparison

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How are Flax seeds and Egg different?

  • Flax seeds are 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 seeds is 132% higher.

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

Infographic

Flax seeds 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.
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%
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%
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%
Contains more CopperCopper +63.9%
Contains more SeleniumSelenium +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.
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +45.4%
Contains more FatsFats +297.4%
Contains more CarbsCarbs +2478.6%
Contains more OtherOther +246.7%
Contains more WaterWater +972.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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
Contains more Mono. FatMonounsaturated Fat +84.6%
Contains more Poly. FatPolyunsaturated fat +1931.8%
Contains less Sat. FatSaturated 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 seeds Egg
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 Flax seeds Egg Opinion
Calories 534kcal 155kcal Flax seeds
Protein 18.29g 12.58g Flax seeds
Fats 42.16g 10.61g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 1.12g Flax seeds
Carbs 28.88g 1.12g Flax seeds
Cholesterol 0mg 373mg Flax seeds
Vitamin D 0IU 87IU Egg
Magnesium 392mg 10mg Flax seeds
Calcium 255mg 50mg Flax seeds
Potassium 813mg 126mg Flax seeds
Iron 5.73mg 1.19mg Flax seeds
Sugar 1.55g 1.12g Egg
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 2mg Egg
Zinc 4.34mg 1.05mg Flax seeds
Phosphorus 642mg 172mg Flax seeds
Sodium 30mg 124mg Flax seeds
Vitamin A 0IU 520IU Egg
Vitamin A 0µg 149µg Egg
Vitamin E 0.31mg 1.03mg Egg
Vitamin D 0µg 2.2µg Egg
Manganese 2.482mg 0.026mg Flax seeds
Selenium 25.4µg 30.8µg Egg
Vitamin B1 1.644mg 0.066mg Flax seeds
Vitamin B2 0.161mg 0.513mg Egg
Vitamin B3 3.08mg 0.064mg Flax seeds
Vitamin B5 0.985mg 1.398mg Egg
Vitamin B6 0.473mg 0.121mg Flax seeds
Vitamin B12 0µg 1.11µg Egg
Vitamin K 4.3µg 0.3µg Flax seeds
Folate 87µg 44µg Flax seeds
Choline 78.7mg 293.8mg Egg
Saturated Fat 3.663g 3.267g Egg
Monounsaturated Fat 7.527g 4.077g Flax seeds
Polyunsaturated fat 28.73g 1.414g Flax seeds
Tryptophan 0.297mg 0.153mg Flax seeds
Threonine 0.766mg 0.604mg Flax seeds
Isoleucine 0.896mg 0.686mg Flax seeds
Leucine 1.235mg 1.075mg Flax seeds
Lysine 0.862mg 0.904mg Egg
Methionine 0.37mg 0.392mg Egg
Phenylalanine 0.957mg 0.668mg Flax seeds
Valine 1.072mg 0.767mg Flax seeds
Histidine 0.472mg 0.298mg Flax seeds
Omega-3 - EPA 0g 0.005g Egg
Omega-3 - DHA 0g 0.038g 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
Flax seeds Egg
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
62%
Flax seeds
54%
Egg
Minerals Daily Need Coverage Score
191%
Flax seeds
103%
Egg

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. Flax seeds - 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.