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Flax seeds vs. Egg — In-Depth Nutrition Comparison

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How are flax seeds and eggs different?

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

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.
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

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.
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%
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%
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 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 +∞%

All nutrients comparison - raw data values

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

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 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%

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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. 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.