Egg vs. Flaxseed Oil
Nutrition comparison of Egg and Flaxseed Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and flaxseed oil:
- Both flaxseed oil and egg are high in calories.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than flaxseed oil.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and egg are high in calories. Flaxseed oil has 518% more calories than egg - flaxseed oil has 884 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in fat and similar to flaxseed oil for carbs. Egg has a macronutrient ratio of 36:2:62 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Flaxseed Oil | |
|---|---|---|
| Protein | 36% | ~ |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and flaxseed oil are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Egg and flaxseed oil contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has 113 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and egg has 65% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both flaxseed oil and egg are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and flaxseed oil has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and flaxseed oil does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than flaxseed oil - egg has 160ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than flaxseed oil - egg has 82iu of Vitamin D per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and egg contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Flaxseed oil and egg contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Egg | Flaxseed Oil | |
|---|---|---|
| Thiamin | 0.04 MG | ~ |
| Riboflavin | 0.457 MG | ~ |
| Niacin | 0.075 MG | ~ |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | ~ |
| Folate | 47 UG | ~ |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 55 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has signficantly more iron than flaxseed oil - egg has 1.8mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Egg has more potassium than flaxseed oil - egg has 138mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than flaxseed oil per 100 grams.
| Egg | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 53.368 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than egg per 100 grams.
| Egg | Flaxseed Oil | |
|---|---|---|
| other omega 6 | 0.022 G | 0.015 G |
| linoleic acid | 1.555 G | 14.327 G |
| Total | 1.577 G | 14.342 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 Flaxseed Oil (Oil, flaxseed, cold pressed) .
Egg g
()
|
Daily Values (%) |
Flaxseed Oil g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or egg contain more calories in 100 grams?Both flaxseed oil and egg are high in calories. Flaxseed oil has 520% more calories than egg - flaxseed oil has 884 calories in 100g and egg has 143 calories.
Is flaxseed oil or egg better for protein?
Egg is a fantastic source of protein and it has 113 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and egg has 12.6g of protein.