Seeds vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, safflower seed meal, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 342
Egg 376
Protein (g)
Seeds 35.6
Egg 82.4
Carbs (g)
Seeds 48.7
Egg 4.47
Fat (g)
Seeds 2.39
Egg 0.040
Fiber (g)
Seeds —
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 35.6g per 100g.
Which has fewer calories?
Seeds, safflower seed meal, partially defatted — 342 vs 376 kcal per 100g.
Which is more nutrient-dense?
Seeds, safflower seed meal, partially defatted 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 | Seeds | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 342 kcal | 376 kcal | -9% |
| Macronutrients | |||
| Water | 6.41 g | 8.54 g | -25% |
| Protein | 35.6 g | 82.4 g | -57% |
| Total lipid (fat) | 2.39 g | 0.040 g | +5875% |
| Carbohydrate, by difference | 48.7 g | 4.47 g | +990% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.207 g | 0 g | |
| Fatty acids, total monounsaturated | 0.272 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 1.15 mg | 0.037 mg | +3016% |
| Riboflavin (Vitamin B2) | 0.412 mg | 2.32 mg | -82% |
| Niacin (Vitamin B3) | 2.27 mg | 0.723 mg | +213% |
| Pantothenic acid (Vitamin B5) | 4.00 mg | 1.96 mg | +104% |
| Vitamin B-6 — Pyridoxine | 1.16 mg | 0.024 mg | +4738% |
| Biotin (Vitamin B7) | 159 ug | 96.0 ug | +66% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.530 ug | -100% |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| 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 | 77.0 mg | 89.0 mg | -13% |
| Iron, Fe | 4.86 mg | 0.240 mg | +1925% |
| Magnesium, Mg | 350 mg | 72.0 mg | +386% |
| Phosphorus, P | 638 mg | 89.0 mg | +617% |
| Potassium, K | 68.0 mg | 1116 mg | -94% |
| Sodium, Na | 3.00 mg | 1238 mg | -100% |
| Zinc, Zn | 5.01 mg | 0.160 mg | +3031% |
| Copper, Cu | 1.73 mg | 0.170 mg | +919% |
| Manganese, Mn | 2.00 mg | 0.050 mg | +3896% |
| Selenium, Se | — | 125 ug | |
| Other Nutrients | |||
| Energy | 1431 kj | 1573 kj | -9% |
| Ash | 6.85 g | 4.55 g | +51% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 159 ug | 96.0 ug | +66% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 159 ug | 96.0 ug | +66% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 49.0 IU | 0 IU | |
| 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) | 0.002 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.144 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.052 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.270 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.58 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.58 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0 g | |
| 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) | 0.403 g | 1.27 g | -68% |
| Threonine (EAA) | 1.29 g | 3.66 g | -65% |
| Isoleucine (EAA, BCAA) | 1.58 g | 5.02 g | -69% |
| Leucine (EAA, BCAA) | 2.54 g | 7.17 g | -65% |
| Lysine (EAA) | 1.18 g | 5.08 g | -77% |
| Methionine (EAA) | 0.625 g | 3.20 g | -80% |
| Cystine (conditionally essential) | 0.685 g | 2.04 g | -66% |
| Phenylalanine (EAA) | 1.77 g | 5.18 g | -66% |
| Tyrosine (conditionally essential) | 1.17 g | 3.31 g | -65% |
| Valine (EAA, BCAA) | 2.26 g | 6.17 g | -63% |
| Arginine (conditionally essential) | 3.85 g | 4.81 g | -20% |
| Histidine (EAA) | 0.995 g | 1.87 g | -47% |
| Alanine | 1.70 g | 5.31 g | -68% |
| Aspartic acid | 3.98 g | 7.29 g | -45% |
| Glutamic acid | 8.15 g | 11.5 g | -29% |
| Glycine (conditionally essential) | 2.22 g | 3.09 g | -28% |
| Proline (conditionally essential) | 1.60 g | 3.10 g | -48% |
| Serine | 1.79 g | 6.08 g | -71% |
| 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.
Seeds, safflower seed meal, partially defatted nutrition facts Egg, white, dried, powder, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.