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 376
Seeds 333
Protein (g)
Egg 82.4
Seeds 50.1
Carbs (g)
Egg 4.47
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, powder, stabilized, glucose reduced — 82.4g vs 50.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 376 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 | 376 kcal | 333 kcal | +13% |
| Macronutrients | |||
| Water | 8.54 g | 7.10 g | +20% |
| Protein | 82.4 g | 50.1 g | +64% |
| Total lipid (fat) | 0.040 g | 1.75 g | -98% |
| Carbohydrate, by difference | 4.47 g | 35.5 g | -87% |
| 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) | 0.037 mg | 2.52 mg | -99% |
| Riboflavin (Vitamin B2) | 2.32 mg | 0.269 mg | +761% |
| Niacin (Vitamin B3) | 0.723 mg | 12.5 mg | -94% |
| Pantothenic acid (Vitamin B5) | 1.96 mg | 2.74 mg | -29% |
| Vitamin B-6 — Pyridoxine | 0.024 mg | 0.142 mg | -83% |
| Biotin (Vitamin B7) | 96.0 ug | 29.0 ug | +231% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.40 mg | — | |
| Vitamin B-12 — Cobalamin | 0.530 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 | 89.0 mg | 149 mg | -40% |
| Iron, Fe | 0.240 mg | 14.2 mg | -98% |
| Magnesium, Mg | 72.0 mg | 338 mg | -79% |
| Phosphorus, P | 89.0 mg | 757 mg | -88% |
| Potassium, K | 1116 mg | 397 mg | +181% |
| Sodium, Na | 1238 mg | 39.0 mg | +3074% |
| Zinc, Zn | 0.160 mg | 10.0 mg | -98% |
| Copper, Cu | 0.170 mg | 1.42 mg | -88% |
| Manganese, Mn | 0.050 mg | 1.40 mg | -96% |
| Selenium, Se | 125 ug | — | |
| Other Nutrients | |||
| Energy | 1573 kj | 1393 kj | +13% |
| Ash | 4.55 g | 5.50 g | -17% |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 96.0 ug | 29.0 ug | +231% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 96.0 ug | 29.0 ug | +231% |
| 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) | 1.27 g | 1.10 g | +15% |
| Threonine (EAA) | 3.66 g | 2.08 g | +76% |
| Isoleucine (EAA, BCAA) | 5.02 g | 2.16 g | +133% |
| Leucine (EAA, BCAA) | 7.17 g | 3.84 g | +87% |
| Lysine (EAA) | 5.08 g | 1.61 g | +216% |
| Methionine (EAA) | 3.20 g | 1.66 g | +93% |
| Cystine (conditionally essential) | 2.04 g | 1.01 g | +102% |
| Phenylalanine (EAA) | 5.18 g | 2.66 g | +95% |
| Tyrosine (conditionally essential) | 3.31 g | 2.10 g | +58% |
| Valine (EAA, BCAA) | 6.17 g | 2.80 g | +120% |
| Arginine (conditionally essential) | 4.81 g | 7.44 g | -35% |
| Histidine (EAA) | 1.87 g | 1.48 g | +27% |
| Alanine | 5.31 g | 2.62 g | +103% |
| Aspartic acid | 7.29 g | 4.65 g | +57% |
| Glutamic acid | 11.5 g | 11.2 g | +3% |
| Glycine (conditionally essential) | 3.09 g | 3.43 g | -10% |
| Proline (conditionally essential) | 3.10 g | 2.29 g | +35% |
| Serine | 6.08 g | 2.73 g | +122% |
| 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, powder, stabilized, glucose reduced nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +3074% in Egg, white, dried, powder, stabilized, glucose reduced Riboflavin (Vitamin B2) +761% in Egg, white, dried, powder, stabilized, glucose reduced Biotin (Vitamin B7) +231% in Egg, white, dried, powder, stabilized, glucose reduced Potassium, K +181% in Egg, white, dried, powder, stabilized, glucose reduced
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.