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 382
Protein (g)
Seeds 50.1
Egg 81.1
Carbs (g)
Seeds 35.5
Egg 7.80
Fat (g)
Seeds 1.75
Egg 0
Fiber (g)
Seeds —
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 50.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 382 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 | 382 kcal | -13% |
| Macronutrients | |||
| Water | 7.10 g | 5.80 g | +22% |
| Protein | 50.1 g | 81.1 g | -38% |
| Total lipid (fat) | 1.75 g | 0 g | |
| Carbohydrate, by difference | 35.5 g | 7.80 g | +355% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.201 g | 0 g | |
| Fatty acids, total monounsaturated | 0.543 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 2.52 mg | 0.005 mg | +50220% |
| Riboflavin (Vitamin B2) | 0.269 mg | 2.53 mg | -89% |
| Niacin (Vitamin B3) | 12.5 mg | 0.865 mg | +1349% |
| Pantothenic acid (Vitamin B5) | 2.74 mg | 0.775 mg | +254% |
| Vitamin B-6 — Pyridoxine | 0.142 mg | 0.036 mg | +294% |
| Biotin (Vitamin B7) | 29.0 ug | 18.0 ug | +61% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.180 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 | 62.0 mg | +140% |
| Iron, Fe | 14.2 mg | 0.150 mg | +9380% |
| Magnesium, Mg | 338 mg | 88.0 mg | +284% |
| Phosphorus, P | 757 mg | 111 mg | +582% |
| Potassium, K | 397 mg | 1125 mg | -65% |
| Sodium, Na | 39.0 mg | 1280 mg | -97% |
| Zinc, Zn | 10.0 mg | 0.100 mg | +9900% |
| Copper, Cu | 1.42 mg | 0.114 mg | +1150% |
| Manganese, Mn | 1.40 mg | 0.007 mg | +19843% |
| Selenium, Se | — | 125 ug | |
| Other Nutrients | |||
| Energy | 1393 kj | 1598 kj | -13% |
| Ash | 5.50 g | 5.30 g | +4% |
| Total Sugars | — | 5.40 g | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 18.0 ug | +61% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 18.0 ug | +61% |
| 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 | — | 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) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.128 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.060 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.536 g | 0 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 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.618 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 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) | 1.10 g | 0.999 g | +10% |
| Threonine (EAA) | 2.08 g | 3.68 g | -44% |
| Isoleucine (EAA, BCAA) | 2.16 g | 4.58 g | -53% |
| Leucine (EAA, BCAA) | 3.84 g | 6.84 g | -44% |
| Lysine (EAA) | 1.61 g | 5.51 g | -71% |
| Methionine (EAA) | 1.66 g | 2.79 g | -41% |
| Cystine (conditionally essential) | 1.01 g | 2.10 g | -52% |
| Phenylalanine (EAA) | 2.66 g | 4.74 g | -44% |
| Tyrosine (conditionally essential) | 2.10 g | 3.15 g | -33% |
| Valine (EAA, BCAA) | 2.80 g | 5.16 g | -46% |
| Arginine (conditionally essential) | 7.44 g | 4.41 g | +69% |
| Histidine (EAA) | 1.48 g | 1.83 g | -19% |
| Alanine | 2.62 g | 4.68 g | -44% |
| Aspartic acid | 4.65 g | 8.25 g | -44% |
| Glutamic acid | 11.2 g | 10.8 g | +4% |
| Glycine (conditionally essential) | 3.43 g | 2.84 g | +21% |
| Proline (conditionally essential) | 2.29 g | 3.15 g | -27% |
| Serine | 2.73 g | 5.59 g | -51% |
| 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.
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