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Flax seeds vs. Yolk — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and yolk

  • Flax seeds have more copper, vitamin B1, fiber, manganese, and magnesium; however, yolk is higher in choline, vitamin B12, selenium, and vitamin B5.
  • Yolk covers your daily cholesterol needs 362% more than flax seeds.

Food varieties used in this article are Seeds, flaxseed and Egg, yolk, raw, fresh.

Infographic

Flax seeds vs Yolk 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%
Yolk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +7740%
Contains more CalciumCalcium +97.7%
Contains more PotassiumPotassium +645.9%
Contains more IronIron +109.9%
Contains more CopperCopper +1484.4%
Contains more ZincZinc +88.7%
Contains more PhosphorusPhosphorus +64.6%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +4412.7%
Contains more SeleniumSelenium +120.5%

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%
Yolk
8
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +834.1%
Contains more Vitamin B3Vitamin B3 +12733.3%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin KVitamin K +514.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +732.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +228%
Contains more Vitamin B5Vitamin B5 +203.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +67.8%
Contains more CholineCholine +942.2%

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
Yolk
1
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more ProteinProtein +15.3%
Contains more FatsFats +58.9%
Contains more CarbsCarbs +704.5%
Contains more OtherOther +118.2%
Contains more WaterWater +651.6%

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
Yolk
1
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Poly. FatPolyunsaturated fat +583.4%
Contains more Mono. FatMonounsaturated fat +55.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Yolk
4
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more SucroseSucrose +1542.9%
Contains more GlucoseGlucose +122.2%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

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 Yolk
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Polyunsaturated fat 28.73g 4.204g 164%
Choline 78.7mg 820.2mg 135%
Copper 1.22mg 0.077mg 127%
Vitamin B1 1.644mg 0.176mg 122%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.055mg 106%
Magnesium 392mg 5mg 92%
Vitamin B12 0µg 1.95µg 81%
Selenium 25.4µg 56µg 56%
Vitamin A 0µg 381µg 42%
Vitamin B5 0.985mg 2.99mg 40%
Iron 5.73mg 2.73mg 38%
Phosphorus 642mg 390mg 36%
Vitamin B2 0.161mg 0.528mg 28%
Vitamin D 0IU 218IU 27%
Vitamin D 0µg 5.4µg 27%
Saturated fat 3.663g 9.551g 27%
Fats 42.16g 26.54g 24%
Potassium 813mg 109mg 21%
Zinc 4.34mg 2.3mg 19%
Vitamin B3 3.08mg 0.024mg 19%
Folate 87µg 146µg 15%
Vitamin E 0.31mg 2.58mg 15%
Calcium 255mg 129mg 13%
Monounsaturated fat 7.527g 11.738g 11%
Calories 534kcal 322kcal 11%
Vitamin B6 0.473mg 0.35mg 9%
Carbs 28.88g 3.59g 8%
Protein 18.29g 15.86g 5%
Vitamin K 4.3µg 0.7µg 3%
Sodium 30mg 48mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 3.59g N/A
Sugar 1.55g 0.56g N/A
Tryptophan 0.297mg 0.177mg 0%
Threonine 0.766mg 0.687mg 0%
Isoleucine 0.896mg 0.866mg 0%
Leucine 1.235mg 1.399mg 0%
Lysine 0.862mg 1.217mg 0%
Methionine 0.37mg 0.378mg 0%
Phenylalanine 0.957mg 0.681mg 0%
Valine 1.072mg 0.949mg 0%
Histidine 0.472mg 0.416mg 0%
Fructose 0g 0.07g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
191%
Flax seeds
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 0)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $2)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 5.888g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.