Egg WholevsSeeds Chia Seeds
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Seeds Chia Seeds
Go with Seeds Chia Seeds at just 486 kcal per 100g â 15% fewer calories.
Seeds Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Egg Whole packs 48.1g of protein per 100g (33% of calories from protein) â the better pick for muscle growth and recovery.
Egg Whole has 1700mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people â it's saturated and trans fats that matter more.
Egg Whole provides 468mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Chia Seeds provides 631mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Seeds Chia Seeds | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 486kcal24% | +89kcal |
| Protein | 48g96% | 17g33% | +32g |
| Total Fat | 40g51% | 31g39% | +9.1g |
| Saturated Fat | â | 3.3g17% | â |
| Trans Fat | â | 0.14g | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 42g15% | <0.1g |
| Dietary Fiber | â | 34g123% | â |
| âĻVitamins | |||
| Vitamin C | â | 1.6mg2% | â |
| Vitamin D | 9.7mcg49% | â | â |
| Vitamin E | â | 0.50mg3% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 49mcg12% | â |
| Thiamin (B1) | â | 0.62mg52% | â |
| Riboflavin (B2) | â | 0.17mg13% | â |
| Niacin (B3) | â | 8.8mg55% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 16mg1% | +469mg |
| Calcium | 220mg17% | 631mg49% | <0.1mg |
| Iron | 7.0mg39% | 7.7mg43% | <0.1mg |
| Potassium | 468mg10% | 407mg9% | +61mg |
| Phosphorus | 770mg62% | 860mg69% | <0.1mg |
| Magnesium | 45mg11% | 335mg80% | <0.1mg |
| Zinc | 5.0mg46% | 4.6mg42% | +0.44mg |
| Copper | 0mg0% | 0.92mg103% | <0.1mg |
| Manganese | 0mg0% | 2.7mg118% | <0.1mg |
| Selenium | â | 55mcg100% | â |
ðŽNutritional Analysis
Calories: Seeds Chia Seeds is moderately lower in calories than Egg Whole, containing 486 kcal compared to 575 kcal per 100g (18% fewer calories).
Protein: Egg Whole provides more protein with 48.1g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Seeds Chia Seeds is the leaner option with 30.7g of total fat per 100g compared to 39.8g.
Key Minerals: Notable mineral differences include Copper (Seeds Chia Seeds: 0.924mg vs 0mg), Manganese (Seeds Chia Seeds: 2.72mg vs 0mg), Sodium (Egg Whole: 485mg vs 16mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Seeds Chia Seeds fits a low-sodium diet. Seeds Chia Seeds fits a high-fiber diet.