Egg vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Egg 351
Seeds 333
Protein (g)
Egg 76.9
Seeds 50.1
Carbs (g)
Egg 4.17
Seeds 35.5
Fat (g)
Egg 0.040
Seeds 1.75
Fiber (g)
Egg 0
Seeds —
Quick answers
Which has more protein?
Egg, white, dried, flakes, stabilized, glucose reduced — 76.9g vs 50.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 351 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Egg | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 351 kcal | 333 kcal | +5% |
| Macronutrients | |||
| Water | 14.6 g | 7.10 g | +106% |
| Protein | 76.9 g | 50.1 g | +53% |
| Total lipid (fat) | 0.040 g | 1.75 g | -98% |
| Carbohydrate, by difference | 4.17 g | 35.5 g | -88% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0 g | 0.201 g | -100% |
| Fatty acids, total monounsaturated | 0 g | 0.543 g | -100% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.035 mg | 2.52 mg | -99% |
| Riboflavin (Vitamin B2) | 2.16 mg | 0.269 mg | +704% |
| Niacin (Vitamin B3) | 0.675 mg | 12.5 mg | -95% |
| Pantothenic acid (Vitamin B5) | 1.83 mg | 2.74 mg | -33% |
| Vitamin B-6 — Pyridoxine | 0.023 mg | 0.142 mg | -84% |
| Biotin (Vitamin B7) | 89.0 ug | 29.0 ug | +207% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.40 mg | — | |
| Vitamin B-12 — Cobalamin | 0.490 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 3.00 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 149 mg | -44% |
| Iron, Fe | 0.230 mg | 14.2 mg | -98% |
| Magnesium, Mg | 67.0 mg | 338 mg | -80% |
| Phosphorus, P | 83.0 mg | 757 mg | -89% |
| Potassium, K | 1042 mg | 397 mg | +162% |
| Sodium, Na | 1156 mg | 39.0 mg | +2864% |
| Zinc, Zn | 0.150 mg | 10.0 mg | -98% |
| Copper, Cu | 0.230 mg | 1.42 mg | -84% |
| Manganese, Mn | 0.070 mg | 1.40 mg | -95% |
| Selenium, Se | 117 ug | — | |
| Other Nutrients | |||
| Energy | 1469 kj | 1393 kj | +5% |
| Ash | 4.25 g | 5.50 g | -23% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 89.0 ug | 29.0 ug | +207% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 89.0 ug | 29.0 ug | +207% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 64.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.004 g | -100% |
| SFA 16:0 (Palmitic acid) | 0 g | 0.128 g | -100% |
| SFA 18:0 (Stearic acid) | 0 g | 0.060 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.004 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0 g | 0.536 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.002 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0 g | 0.630 g | -100% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.618 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.011 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 1.18 g | 1.10 g | +8% |
| Threonine (EAA) | 3.42 g | 2.08 g | +64% |
| Isoleucine (EAA, BCAA) | 4.69 g | 2.16 g | +117% |
| Leucine (EAA, BCAA) | 6.70 g | 3.84 g | +74% |
| Lysine (EAA) | 4.74 g | 1.61 g | +195% |
| Methionine (EAA) | 2.99 g | 1.66 g | +81% |
| Cystine (conditionally essential) | 1.91 g | 1.01 g | +89% |
| Phenylalanine (EAA) | 4.84 g | 2.66 g | +82% |
| Tyrosine (conditionally essential) | 3.09 g | 2.10 g | +47% |
| Valine (EAA, BCAA) | 5.76 g | 2.80 g | +106% |
| Arginine (conditionally essential) | 4.49 g | 7.44 g | -40% |
| Histidine (EAA) | 1.75 g | 1.48 g | +18% |
| Alanine | 4.96 g | 2.62 g | +89% |
| Aspartic acid | 6.81 g | 4.65 g | +46% |
| Glutamic acid | 10.7 g | 11.2 g | -4% |
| Glycine (conditionally essential) | 2.88 g | 3.43 g | -16% |
| Proline (conditionally essential) | 2.89 g | 2.29 g | +26% |
| Serine | 5.67 g | 2.73 g | +108% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Egg, white, dried, flakes, stabilized, glucose reduced nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +2864% in Egg, white, dried, flakes, stabilized, glucose reduced Riboflavin (Vitamin B2) +704% in Egg, white, dried, flakes, stabilized, glucose reduced Biotin (Vitamin B7) +207% in Egg, white, dried, flakes, stabilized, glucose reduced Potassium, K +162% in Egg, white, dried, flakes, stabilized, glucose reduced
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.