Seeds vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Seeds 333
Egg 357
Protein (g)
Seeds 50.1
Egg 84.1
Carbs (g)
Seeds 35.5
Egg 4.51
Fat (g)
Seeds 1.75
Egg 0.320
Fiber (g)
Seeds —
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 50.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 357 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 | Seeds | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 333 kcal | 357 kcal | -7% |
| Macronutrients | |||
| Water | 7.10 g | 5.48 g | +30% |
| Protein | 50.1 g | 84.1 g | -40% |
| Total lipid (fat) | 1.75 g | 0.320 g | +447% |
| Carbohydrate, by difference | 35.5 g | 4.51 g | +687% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.201 g | 0.118 g | +70% |
| Fatty acids, total monounsaturated | 0.543 g | 0.125 g | +334% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 2.52 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.269 mg | 3.71 mg | -93% |
| Niacin (Vitamin B3) | 12.5 mg | 0.773 mg | +1521% |
| Pantothenic acid (Vitamin B5) | 2.74 mg | 0.670 mg | +310% |
| Vitamin B-6 — Pyridoxine | 0.142 mg | 0.032 mg | +344% |
| Biotin (Vitamin B7) | 29.0 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 | 149 mg | 101 mg | +48% |
| Iron, Fe | 14.2 mg | 0.180 mg | +7800% |
| Magnesium, Mg | 338 mg | 82.0 mg | +312% |
| Phosphorus, P | 757 mg | 104 mg | +628% |
| Potassium, K | 397 mg | 884 mg | -55% |
| Sodium, Na | 39.0 mg | 1299 mg | -97% |
| Zinc, Zn | 10.0 mg | 0.130 mg | +7592% |
| Copper, Cu | 1.42 mg | 0.128 mg | +1013% |
| Manganese, Mn | 1.40 mg | 0 mg | |
| Selenium, Se | — | 192 ug | |
| Other Nutrients | |||
| Energy | 1393 kj | 1495 kj | -7% |
| Ash | 5.50 g | 5.61 g | -2% |
| 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) | 29.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 64.0 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) | 0.004 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.128 g | 0.082 g | +56% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.036 g | +67% |
| 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) | 0.004 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.536 g | 0.125 g | +329% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.630 g | 0.045 g | +1300% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.618 g | 0.045 g | +1273% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 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) | 1.10 g | 1.43 g | -23% |
| Threonine (EAA) | 2.08 g | 3.63 g | -43% |
| Isoleucine (EAA, BCAA) | 2.16 g | 4.41 g | -51% |
| Leucine (EAA, BCAA) | 3.84 g | 7.36 g | -48% |
| Lysine (EAA) | 1.61 g | 5.90 g | -73% |
| Methionine (EAA) | 1.66 g | 2.99 g | -45% |
| Cystine (conditionally essential) | 1.01 g | 2.21 g | -54% |
| Phenylalanine (EAA) | 2.66 g | 5.13 g | -48% |
| Tyrosine (conditionally essential) | 2.10 g | 3.41 g | -38% |
| Valine (EAA, BCAA) | 2.80 g | 5.72 g | -51% |
| Arginine (conditionally essential) | 7.44 g | 4.89 g | +52% |
| Histidine (EAA) | 1.48 g | 2.05 g | -28% |
| Alanine | 2.62 g | 5.13 g | -49% |
| Aspartic acid | 4.65 g | 9.14 g | -49% |
| Glutamic acid | 11.2 g | 11.7 g | -4% |
| Glycine (conditionally essential) | 3.43 g | 3.05 g | +13% |
| Proline (conditionally essential) | 2.29 g | 3.24 g | -29% |
| Serine | 2.73 g | 6.16 g | -56% |
| 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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