Egg vs. Flaxseeds

Nutrition comparison of Egg and Flaxseeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus flaxseeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and flaxseeds:

  • Both flaxseeds and egg are high in calcium, calories and protein.
  • Egg has signficantly less carbohydrates than flaxseed.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • Flaxseed has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12.
  • Flaxseed is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of egg and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Flaxseeds src

Here's an infographic summarizing the nutritional differences between egg and flaxseeds. marks particularly rich nutrients.


Calories and Carbs

calories

Both flaxseeds and egg are high in calories. Flaxseed has 273% more calories than egg - flaxseed has 534 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to flaxseeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Flaxseeds
Protein 36% 13%
Carbohydrates 2% 21%
Fat 62% 66%
Alcohol ~ ~

carbohydrates

Egg has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in egg comprise of 100% sugar.

dietary fiber

Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than egg - flaxseed has 27.3g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Flaxseeds and egg contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Both flaxseeds and egg are high in protein. Flaxseed has 46% more protein than egg - flaxseed has 18.3g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Flaxseeds and egg contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and flaxseeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and flaxseed does not contain significant amounts.

cholesterol

Egg is high in cholesterol and flaxseed has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.

Vitamins

Vitamin C

Flaxseeds and egg contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and egg does not contain significant amounts.

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than flaxseed - egg has 160ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than flaxseed - egg has 82iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Flaxseeds and egg contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Flaxseeds and egg contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12. Both egg and flaxseeds contain significant amounts of pantothenic acid and folate.

Egg Flaxseeds
Thiamin 0.04 MG 1.644 MG
Riboflavin 0.457 MG 0.161 MG
Niacin 0.075 MG 3.08 MG
Pantothenic acid 1.533 MG 0.985 MG
Vitamin B6 0.17 MG 0.473 MG
Folate 47 UG 87 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Both flaxseeds and egg are high in calcium. Flaxseed has 355% more calcium than egg - flaxseed has 255mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Flaxseed is an excellent source of iron and it has 227% more iron than egg - flaxseed has 5.7mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Flaxseed is an excellent source of potassium and it has 489% more potassium than egg - flaxseed has 813mg of potassium per 100 grams and egg has 138mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both egg and flaxseeds contain significant amounts of lutein + zeaxanthin.

Egg Flaxseeds
lutein + zeaxanthin 503 UG 651 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than flaxseed per 100 grams.

Egg Flaxseeds
alpha linoleic acid 0.048 G 22.813 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 22.813 G

omega 6s

Comparing omega-6 fatty acids, flaxseed has more linoleic acid than egg per 100 grams.

Egg Flaxseeds
other omega 6 0.018 G 0.007 G
linoleic acid 1.555 G 5.903 G
Total 1.573 G 5.91 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Flaxseeds (Seeds, flaxseed) .

Egg g

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FAQ

Does flaxseeds or egg contain more calories in 100 grams?
Both flaxseeds and egg are high in calories. Flaxseed has 270% more calories than egg - flaxseed has 534 calories in 100g and egg has 143 calories.

Is flaxseeds or egg better for protein?
Both flaxseeds and egg are high in protein. Flaxseed has 50% more protein than egg - flaxseed has 18.3g of protein per 100 grams and egg has 12.6g of protein.

Does flaxseeds or egg contain more calcium?
Both flaxseeds and egg are high in calcium. Flaxseed has 360% more calcium than egg - flaxseed has 255mg of calcium in 100 grams and egg has 56mg of calcium.

Does flaxseeds or egg contain more iron?
Flaxseed is an abundant source of iron and it has 230% more iron than egg - flaxseed has 5.7mg of iron in 100 grams and egg has 1.8mg of iron.

Does flaxseeds or egg contain more potassium?
Flaxseed is a rich source of potassium and it has 490% more potassium than egg - flaxseed has 813mg of potassium in 100 grams and egg has 138mg of potassium.

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