Seeds vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sunflower seed flour, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 326
Egg 357
Protein (g)
Seeds 48.1
Egg 84.1
Carbs (g)
Seeds 35.8
Egg 4.51
Fat (g)
Seeds 1.61
Egg 0.320
Fiber (g)
Seeds 5.20
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 48.1g per 100g.
Which has fewer calories?
Seeds, sunflower seed flour, partially defatted — 326 vs 357 kcal per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed flour, 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 | 326 kcal | 357 kcal | -9% |
| Macronutrients | |||
| Water | 7.47 g | 5.48 g | +36% |
| Protein | 48.1 g | 84.1 g | -43% |
| Total lipid (fat) | 1.61 g | 0.320 g | +403% |
| Carbohydrate, by difference | 35.8 g | 4.51 g | +694% |
| Fiber, total dietary | 5.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.138 g | 0.118 g | +17% |
| Fatty acids, total monounsaturated | 0.252 g | 0.125 g | +102% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 3.19 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.266 mg | 3.71 mg | -93% |
| Niacin (Vitamin B3) | 7.31 mg | 0.773 mg | +846% |
| Pantothenic acid (Vitamin B5) | 6.59 mg | 0.670 mg | +884% |
| Vitamin B-6 — Pyridoxine | 0.753 mg | 0.032 mg | +2253% |
| Biotin (Vitamin B7) | 222 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 | 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 | 114 mg | 101 mg | +13% |
| Iron, Fe | 6.62 mg | 0.180 mg | +3578% |
| Magnesium, Mg | 346 mg | 82.0 mg | +322% |
| Phosphorus, P | 689 mg | 104 mg | +563% |
| Potassium, K | 67.0 mg | 884 mg | -92% |
| Sodium, Na | 3.00 mg | 1299 mg | -100% |
| Zinc, Zn | 4.95 mg | 0.130 mg | +3708% |
| Copper, Cu | 1.71 mg | 0.128 mg | +1238% |
| Manganese, Mn | 1.98 mg | 0 mg | |
| Selenium, Se | 58.2 ug | 192 ug | -70% |
| Other Nutrients | |||
| Energy | 1364 kj | 1495 kj | -9% |
| Ash | 7.04 g | 5.61 g | +25% |
| 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) | 222 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 222 ug | 0 ug | |
| 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 | — | 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 | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.001 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.074 g | 0.082 g | -10% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.059 g | 0.036 g | +64% |
| 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) | 0.001 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.249 g | 0.125 g | +99% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.870 g | 0.045 g | +1833% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.868 g | 0.045 g | +1829% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 0.045 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 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 | 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 | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 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) | 0.735 g | 1.43 g | -48% |
| Threonine (EAA) | 1.96 g | 3.63 g | -46% |
| Isoleucine (EAA, BCAA) | 2.40 g | 4.41 g | -46% |
| Leucine (EAA, BCAA) | 3.50 g | 7.36 g | -52% |
| Lysine (EAA) | 1.98 g | 5.90 g | -66% |
| Methionine (EAA) | 1.04 g | 2.99 g | -65% |
| Cystine (conditionally essential) | 0.952 g | 2.21 g | -57% |
| Phenylalanine (EAA) | 2.47 g | 5.13 g | -52% |
| Tyrosine (conditionally essential) | 1.41 g | 3.41 g | -59% |
| Valine (EAA, BCAA) | 2.78 g | 5.72 g | -52% |
| Arginine (conditionally essential) | 5.07 g | 4.89 g | +4% |
| Histidine (EAA) | 1.33 g | 2.05 g | -35% |
| Alanine | 2.36 g | 5.13 g | -54% |
| Aspartic acid | 5.16 g | 9.14 g | -44% |
| Glutamic acid | 11.8 g | 11.7 g | +1% |
| Glycine (conditionally essential) | 3.08 g | 3.05 g | +1% |
| Proline (conditionally essential) | 2.49 g | 3.24 g | -23% |
| Serine | 2.27 g | 6.16 g | -63% |
| Alcohol, ethyl | 0 g | 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.
Seeds, sunflower seed flour, partially defatted nutrition facts Egg, white, dried, stabilized, glucose reduced nutrition facts Compare other foods →
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