Egg WholevsSeeds Flaxseed
ðŊWhen to Eat What
Goal-based picks for Egg Whole vs Seeds Flaxseed
Seeds Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g 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.
Seeds Flaxseed provides 813mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Seeds Flaxseed provides 255mg of calcium per 100g â a much better source for bone health.
Egg Whole has only 2g of carbs per 100g, making it the clear choice for low-carb and ketogenic diets.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Egg Whole | Seeds Flaxseed | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 575kcal29% | 534kcal27% | +41kcal |
| Protein | 48g96% | 18g37% | +30g |
| Total Fat | 40g51% | 42g54% | <0.1g |
| Saturated Fat | â | 3.7g18% | â |
| Cholesterol | 1700mg567% | 0mg0% | +1700mg |
| Carbohydrates | 1.9g1% | 29g11% | <0.1g |
| Dietary Fiber | â | 27g98% | â |
| Sugars | â | 1.6g | â |
| âĻVitamins | |||
| Vitamin A | â | 0mcg0% | â |
| Vitamin C | â | 0.60mg1% | â |
| Vitamin D | 9.7mcg49% | 0mcg0% | +9.7mcg |
| Vitamin E | â | 0.31mg2% | â |
| Vitamin K | â | 4.3mcg4% | â |
| Vitamin B6 | â | 0.47mg28% | â |
| Vitamin B12 | â | 0mcg0% | â |
| Folate | â | 87mcg22% | â |
| Thiamin (B1) | â | 1.6mg137% | â |
| Riboflavin (B2) | â | 0.16mg12% | â |
| Niacin (B3) | â | 3.1mg19% | â |
| ðķMinerals | |||
| Sodium | 485mg21% | 30mg1% | +455mg |
| Calcium | 220mg17% | 255mg20% | <0.1mg |
| Iron | 7.0mg39% | 5.7mg32% | +1.2mg |
| Potassium | 468mg10% | 813mg17% | <0.1mg |
| Phosphorus | 770mg62% | 642mg51% | +128mg |
| Magnesium | 45mg11% | 392mg93% | <0.1mg |
| Zinc | 5.0mg46% | 4.3mg39% | +0.68mg |
| Copper | 0mg0% | 1.2mg136% | <0.1mg |
| Manganese | 0mg0% | 2.5mg108% | <0.1mg |
| Selenium | â | 25mcg46% | â |
ðŽNutritional Analysis
Calories: Seeds Flaxseed is moderately lower in calories than Egg Whole, containing 534 kcal compared to 575 kcal per 100g (8% fewer calories).
Protein: Egg Whole provides more protein with 48.1g versus 18.3g per 100g. In terms of protein-to-calorie efficiency, Egg Whole offers better value for building and maintaining muscle.
Fat: Both have similar fat content â Egg Whole has 39.8g and Seeds Flaxseed has 42.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin D (Egg Whole: 9.7mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Seeds Flaxseed: 1.22mg vs 0mg), Manganese (Seeds Flaxseed: 2.48mg vs 0mg), Sodium (Egg Whole: 485mg vs 30mg).
Diet Suitability: Egg Whole fits a low-carb or keto diet. Egg Whole fits a high-protein diet. Seeds Flaxseed fits a low-sodium diet. Seeds Flaxseed fits a high-fiber diet.