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