Egg Yolk vs. Flaxseeds
Nutrition comparison of Egg Yolk and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and flaxseeds:
- Both flaxseeds and egg yolk are high in calcium, calories, iron and protein.
- Egg yolk has signficantly less carbohydrates than flaxseed.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Flaxseed has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid and Vitamin B12.
- Flaxseed is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and egg yolk are high in calories. Flaxseed has 66% more calories than egg yolk - flaxseed has 534 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and heavier in fat compared to flaxseeds per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Flaxseeds | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 5% | 21% |
| Fat | 75% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - flaxseed has 27.3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Flaxseeds and egg yolk contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both flaxseeds and egg yolk are high in protein. Flaxseed has 15% more protein than egg yolk - flaxseed has 18.3g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and flaxseed has 62% less saturated fat than egg yolk - flaxseed has 3.7g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and flaxseed has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and egg yolk contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than flaxseed - egg yolk has 381ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than flaxseed - egg yolk has 218iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Egg yolk has 732% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Flaxseeds and egg yolk contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid and Vitamin B12. Both egg yolk and flaxseeds contain significant amounts of Vitamin B6 and folate.
| Egg Yolk | Flaxseeds | |
|---|---|---|
| Thiamin | 0.176 MG | 1.644 MG |
| Riboflavin | 0.528 MG | 0.161 MG |
| Niacin | 0.024 MG | 3.08 MG |
| Pantothenic acid | 2.99 MG | 0.985 MG |
| Vitamin B6 | 0.35 MG | 0.473 MG |
| Folate | 146 UG | 87 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both flaxseeds and egg yolk are high in calcium. Flaxseed has 98% more calcium than egg yolk - flaxseed has 255mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both flaxseeds and egg yolk are high in iron. Flaxseed has 110% more iron than egg yolk - flaxseed has 5.7mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 646% more potassium than egg yolk - flaxseed has 813mg of potassium per 100 grams and egg yolk has 109mg 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 yolk and flaxseeds contain significant amounts of lutein + zeaxanthin.
| Egg Yolk | Flaxseeds | |
|---|---|---|
| beta-carotene | 88 UG | ~ |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than flaxseed per 100 grams.
| Egg Yolk | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 22.813 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and flaxseeds contain significant amounts of linoleic acid.
| Egg Yolk | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 3.538 G | 5.903 G |
| Total | 3.538 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.
Egg Yolk g
()
|
Daily Values (%) |
Flaxseeds 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 flaxseeds or egg yolk contain more calories in 100 grams?Both flaxseeds and egg yolk are high in calories. Flaxseed has 70% more calories than egg yolk - flaxseed has 534 calories in 100g and egg yolk has 322 calories.
Does flaxseeds or egg yolk contain more calcium?
Both flaxseeds and egg yolk are high in calcium. Flaxseed has 100% more calcium than egg yolk - flaxseed has 255mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does flaxseeds or egg yolk contain more iron?
Both flaxseeds and egg yolk are high in iron. Flaxseed has 110% more iron than egg yolk - flaxseed has 5.7mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does flaxseeds or egg yolk contain more potassium?
Flaxseed is a rich source of potassium and it has 650% more potassium than egg yolk - flaxseed has 813mg of potassium in 100 grams and egg yolk has 109mg of potassium.