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 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 similar to flaxseeds for fat. Fried egg has a macronutrient ratio of 29:2:70 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Fried Egg | Flaxseeds | |
---|---|---|
Protein | 29% | 13% |
Carbohydrates | 2% | 20% |
Fat | 70% | 67% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 | ~ |
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.
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.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Fried Egg or Flaxseeds .
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 | |||