Egg White vs. Flaxseeds
Nutrition comparison of Egg White and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and flaxseeds:
- Both flaxseeds and egg white are high in protein.
- Egg white has signficantly less carbohydrates than flaxseed.
- Egg white has signficantly less saturated fat than flaxseed.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Flaxseed is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and egg white has 90% less calories than flaxseed - flaxseed has 534 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to flaxseeds per calorie. Egg white has a macronutrient ratio of 89:5:6 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Flaxseeds | |
|---|---|---|
| Protein | 89% | 13% |
| Carbohydrates | 5% | 21% |
| Fat | 6% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than egg white - flaxseed has 27.3g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Flaxseeds and egg white contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both flaxseeds and egg white are high in protein. Flaxseed has 68% more protein than egg white - flaxseed has 18.3g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and egg white contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin E
Flaxseeds and egg white contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Flaxseeds and egg white contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Flaxseeds | |
|---|---|---|
| Thiamin | 0.004 MG | 1.644 MG |
| Riboflavin | 0.439 MG | 0.161 MG |
| Niacin | 0.105 MG | 3.08 MG |
| Pantothenic acid | 0.19 MG | 0.985 MG |
| Vitamin B6 | 0.005 MG | 0.473 MG |
| Folate | 4 UG | 87 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 35 times more calcium than egg white - flaxseed has 255mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 70 times more iron than egg white - flaxseed has 5.7mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 399% more potassium than egg white - flaxseed has 813mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White 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 white contain more calories in 100 grams?Flaxseed is high in calories and egg white has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and egg white has 52 calories.
Is flaxseeds or egg white better for protein?
Both flaxseeds and egg white are high in protein. Flaxseed has 70% more protein than egg white - flaxseed has 18.3g of protein per 100 grams and egg white has 10.9g of protein.
Does flaxseeds or egg white contain more calcium?
Flaxseed is a rich source of calcium and it has 35 times more calcium than egg white - flaxseed has 255mg of calcium in 100 grams and egg white has 7mg of calcium.
Does flaxseeds or egg white contain more iron?
Flaxseed is an abundant source of iron and it has 70 times more iron than egg white - flaxseed has 5.7mg of iron in 100 grams and egg white has 0.08mg of iron.
Does flaxseeds or egg white contain more potassium?
Flaxseed is a rich source of potassium and it has 400% more potassium than egg white - flaxseed has 813mg of potassium in 100 grams and egg white has 163mg of potassium.