Seeds vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, high-fat is higher in more vitamins & minerals
Calories (kcal)
Seeds 526
Egg 357
Protein (g)
Seeds 30.8
Egg 84.1
Carbs (g)
Seeds 26.6
Egg 4.51
Fat (g)
Seeds 37.1
Egg 0.320
Fiber (g)
Seeds —
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 30.8g per 100g.
Which has fewer calories?
Egg, white, dried, stabilized, glucose reduced — 357 vs 526 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, high-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 | Seeds | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 526 kcal | 357 kcal | +47% |
| Macronutrients | |||
| Water | 0.900 g | 5.48 g | -84% |
| Protein | 30.8 g | 84.1 g | -63% |
| Total lipid (fat) | 37.1 g | 0.320 g | +11494% |
| Carbohydrate, by difference | 26.6 g | 4.51 g | +490% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.20 g | 0.118 g | +4303% |
| Fatty acids, total monounsaturated | 14.0 g | 0.125 g | +11108% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 2.68 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.286 mg | 3.71 mg | -92% |
| Niacin (Vitamin B3) | 13.4 mg | 0.773 mg | +1629% |
| Pantothenic acid (Vitamin B5) | 2.93 mg | 0.670 mg | +337% |
| Vitamin B-6 — Pyridoxine | 0.152 mg | 0.032 mg | +375% |
| Biotin (Vitamin B7) | 31.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 10.7 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.200 ug | -100% |
| Vitamin A, RAE | 3.00 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 | 159 mg | 101 mg | +57% |
| Iron, Fe | 15.2 mg | 0.180 mg | +8328% |
| Magnesium, Mg | 361 mg | 82.0 mg | +340% |
| Phosphorus, P | 807 mg | 104 mg | +676% |
| Potassium, K | 423 mg | 884 mg | -52% |
| Sodium, Na | 41.0 mg | 1299 mg | -97% |
| Zinc, Zn | 10.7 mg | 0.130 mg | +8108% |
| Copper, Cu | 1.52 mg | 0.128 mg | +1087% |
| Manganese, Mn | 1.49 mg | 0 mg | |
| Selenium, Se | — | 192 ug | |
| Other Nutrients | |||
| Energy | 2201 kj | 1495 kj | +47% |
| Ash | 4.60 g | 5.61 g | -18% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 31.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 69.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 20.0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| 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) | 0.092 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 3.32 g | 0.082 g | +3945% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 1.56 g | 0.036 g | +4236% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.111 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 13.8 g | 0.125 g | +10966% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.052 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 16.3 g | 0.045 g | +36036% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 16.0 g | 0.045 g | +35376% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.281 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 | |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.674 g | 1.43 g | -53% |
| Threonine (EAA) | 1.28 g | 3.63 g | -65% |
| Isoleucine (EAA, BCAA) | 1.32 g | 4.41 g | -70% |
| Leucine (EAA, BCAA) | 2.36 g | 7.36 g | -68% |
| Lysine (EAA) | 0.987 g | 5.90 g | -83% |
| Methionine (EAA) | 1.02 g | 2.99 g | -66% |
| Cystine (conditionally essential) | 0.621 g | 2.21 g | -72% |
| Phenylalanine (EAA) | 1.63 g | 5.13 g | -68% |
| Tyrosine (conditionally essential) | 1.29 g | 3.41 g | -62% |
| Valine (EAA, BCAA) | 1.72 g | 5.72 g | -70% |
| Arginine (conditionally essential) | 4.57 g | 4.89 g | -7% |
| Histidine (EAA) | 0.906 g | 2.05 g | -56% |
| Alanine | 1.61 g | 5.13 g | -69% |
| Aspartic acid | 2.86 g | 9.14 g | -69% |
| Glutamic acid | 6.86 g | 11.7 g | -41% |
| Glycine (conditionally essential) | 2.11 g | 3.05 g | -31% |
| Proline (conditionally essential) | 1.41 g | 3.24 g | -57% |
| Serine | 1.68 g | 6.16 g | -73% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 34.0 mcg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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