Boiled Egg vs. Flaxseeds
Nutrition comparison of Cooked Boiled Egg and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and flaxseeds:
- Both flaxseeds and boiled egg are high in calcium, calories and protein.
- Boiled egg has signficantly less carbohydrates than flaxseed.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Flaxseed has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin and Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and boiled egg are high in calories. Flaxseed has 245% more calories than boiled egg - flaxseed has 534 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and similar to flaxseeds for fat. Boiled egg has a macronutrient ratio of 34:3:64 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Flaxseeds | |
|---|---|---|
| Protein | 34% | 13% |
| Carbohydrates | 3% | 21% |
| Fat | 64% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - flaxseed has 27.3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Flaxseeds and boiled egg contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both flaxseeds and boiled egg are high in protein. Flaxseed has 45% more protein than boiled egg - flaxseed has 18.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Flaxseeds and boiled egg contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and flaxseed has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and boiled egg contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than flaxseed - boiled egg has 149ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than flaxseed - boiled egg has 87iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and boiled egg contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Flaxseeds and boiled egg contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin and Vitamin B12. Both boiled egg and flaxseeds contain significant amounts of pantothenic acid and folate.
| Boiled Egg | Flaxseeds | |
|---|---|---|
| Thiamin | 0.066 MG | 1.644 MG |
| Riboflavin | 0.513 MG | 0.161 MG |
| Niacin | 0.064 MG | 3.08 MG |
| Pantothenic acid | 1.398 MG | 0.985 MG |
| Vitamin B6 | 0.121 MG | 0.473 MG |
| Folate | 44 UG | 87 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both flaxseeds and boiled egg are high in calcium. Flaxseed has 410% more calcium than boiled egg - flaxseed has 255mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 382% more iron than boiled egg - flaxseed has 5.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 545% more potassium than boiled egg - flaxseed has 813mg of potassium per 100 grams and boiled egg has 126mg 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 boiled egg and flaxseeds contain significant amounts of lutein + zeaxanthin.
| Boiled Egg | Flaxseeds | |
|---|---|---|
| beta-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 353 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than flaxseed per 100 grams.
| Boiled Egg | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 22.813 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Flaxseeds | |
|---|---|---|
| linoleic acid | 1.188 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 1.188 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Flaxseeds (Seeds, flaxseed) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Both flaxseeds and boiled egg are high in calories. Flaxseed has 250% more calories than boiled egg - flaxseed has 534 calories in 100g and boiled egg has 155 calories.
Is flaxseeds or boiled egg better for protein?
Both flaxseeds and boiled egg are high in protein. Flaxseed has 50% more protein than boiled egg - flaxseed has 18.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Does flaxseeds or boiled egg contain more calcium?
Both flaxseeds and boiled egg are high in calcium. Flaxseed has 410% more calcium than boiled egg - flaxseed has 255mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does flaxseeds or boiled egg contain more iron?
Flaxseed is an abundant source of iron and it has 380% more iron than boiled egg - flaxseed has 5.7mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does flaxseeds or boiled egg contain more potassium?
Flaxseed is a rich source of potassium and it has 550% more potassium than boiled egg - flaxseed has 813mg of potassium in 100 grams and boiled egg has 126mg of potassium.