Fried Egg vs. Flaxseeds
Nutrition comparison of Cooked Fried 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
fried egg
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and flaxseeds:
- Both flaxseeds and fried egg are high in calcium, calories and protein.
- Flaxseed has more thiamin, niacin and Vitamin B6, however, fried egg contains more riboflavin and Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron and potassium.
- Fried egg has signficantly less carbohydrates than flaxseed.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and fried egg are high in calories. Flaxseed has 172% more calories than fried egg - flaxseed has 534 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is heavier in protein, lighter in carbs and heavier in fat compared to flaxseeds per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Flaxseeds | |
|---|---|---|
| Protein | 29% | 13% |
| Carbohydrates | 2% | 21% |
| Fat | 70% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Fried egg has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in fried egg comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than fried egg - flaxseed has 27.3g of dietary fiber per 100 grams and fried egg does not contain significant amounts.
sugar
Flaxseeds and fried egg contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Both flaxseeds and fried egg are high in protein. Flaxseed has 34% more protein than fried egg - flaxseed has 18.3g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Flaxseeds and fried egg contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both fried egg and flaxseeds are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and flaxseed does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and flaxseed has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and fried egg contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and fried egg does not contain significant amounts.
Vitamin A
Fried egg is an excellent source of Vitamin A and it has more Vitamin A than flaxseed - fried egg has 219ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than flaxseed - fried egg has 88iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and fried egg contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Flaxseeds and fried egg contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin and Vitamin B6, however, fried egg contains more riboflavin and Vitamin B12. Both fried egg and flaxseeds contain significant amounts of pantothenic acid and folate.
| Fried Egg | Flaxseeds | |
|---|---|---|
| Thiamin | 0.044 MG | 1.644 MG |
| Riboflavin | 0.495 MG | 0.161 MG |
| Niacin | 0.082 MG | 3.08 MG |
| Pantothenic acid | 1.66 MG | 0.985 MG |
| Vitamin B6 | 0.184 MG | 0.473 MG |
| Folate | 51 UG | 87 UG |
| Vitamin B12 | 0.97 UG | ~ |
Minerals
calcium
Both flaxseeds and fried egg are high in calcium. Flaxseed has 311% more calcium than fried egg - flaxseed has 255mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 203% more iron than fried egg - flaxseed has 5.7mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 435% more potassium than fried egg - flaxseed has 813mg of potassium per 100 grams and fried egg has 152mg 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 fried egg and flaxseeds contain significant amounts of lutein + zeaxanthin.
| Fried Egg | Flaxseeds | |
|---|---|---|
| beta-carotene | 35 UG | ~ |
| lutein + zeaxanthin | 543 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than fried egg per 100 grams, however, fried egg contains more dha than flaxseed per 100 grams.
| Fried Egg | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 22.813 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than fried egg per 100 grams.
| Fried Egg | Flaxseeds | |
|---|---|---|
| other omega 6 | 0.019 G | 0.007 G |
| linoleic acid | 2.781 G | 5.903 G |
| Total | 2.8 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.
Cooked Fried 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 fried egg contain more calories in 100 grams?Both flaxseeds and fried egg are high in calories. Flaxseed has 170% more calories than fried egg - flaxseed has 534 calories in 100g and fried egg has 196 calories.
Does flaxseeds or fried egg contain more calcium?
Both flaxseeds and fried egg are high in calcium. Flaxseed has 310% more calcium than fried egg - flaxseed has 255mg of calcium in 100 grams and fried egg has 62mg of calcium.
Does flaxseeds or fried egg contain more iron?
Flaxseed is an abundant source of iron and it has 200% more iron than fried egg - flaxseed has 5.7mg of iron in 100 grams and fried egg has 1.9mg of iron.
Does flaxseeds or fried egg contain more potassium?
Flaxseed is a rich source of potassium and it has 440% more potassium than fried egg - flaxseed has 813mg of potassium in 100 grams and fried egg has 152mg of potassium.