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 382
Protein (g)
Seeds 48.1
Egg 81.1
Carbs (g)
Seeds 35.8
Egg 7.80
Fat (g)
Seeds 1.61
Egg 0
Fiber (g)
Seeds 5.20
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 48.1g per 100g.
Which has fewer calories?
Seeds, sunflower seed flour, partially defatted — 326 vs 382 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 | 382 kcal | -15% |
| Macronutrients | |||
| Water | 7.47 g | 5.80 g | +29% |
| Protein | 48.1 g | 81.1 g | -41% |
| Total lipid (fat) | 1.61 g | 0 g | |
| Carbohydrate, by difference | 35.8 g | 7.80 g | +359% |
| Fiber, total dietary | 5.20 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.138 g | 0 g | |
| Fatty acids, total monounsaturated | 0.252 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 3.19 mg | 0.005 mg | +63640% |
| Riboflavin (Vitamin B2) | 0.266 mg | 2.53 mg | -89% |
| Niacin (Vitamin B3) | 7.31 mg | 0.865 mg | +745% |
| Pantothenic acid (Vitamin B5) | 6.59 mg | 0.775 mg | +751% |
| Vitamin B-6 — Pyridoxine | 0.753 mg | 0.036 mg | +1992% |
| Biotin (Vitamin B7) | 222 ug | 18.0 ug | +1133% |
| 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 | 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 | 62.0 mg | +84% |
| Iron, Fe | 6.62 mg | 0.150 mg | +4313% |
| Magnesium, Mg | 346 mg | 88.0 mg | +293% |
| Phosphorus, P | 689 mg | 111 mg | +521% |
| Potassium, K | 67.0 mg | 1125 mg | -94% |
| Sodium, Na | 3.00 mg | 1280 mg | -100% |
| Zinc, Zn | 4.95 mg | 0.100 mg | +4850% |
| Copper, Cu | 1.71 mg | 0.114 mg | +1403% |
| Manganese, Mn | 1.98 mg | 0.007 mg | +28114% |
| Selenium, Se | 58.2 ug | 125 ug | -53% |
| Other Nutrients | |||
| Energy | 1364 kj | 1598 kj | -15% |
| Ash | 7.04 g | 5.30 g | +33% |
| Total Sugars | — | 5.40 g | |
| Folic acid (Vitamin B9 — synthetic) | 222 ug | 18.0 ug | +1133% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 222 ug | 18.0 ug | +1133% |
| 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 | 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 16:0 (Palmitic acid) | 0.074 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.059 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.249 g | 0 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 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.868 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 | = |
| Tryptophan (EAA) | 0.735 g | 0.999 g | -26% |
| Threonine (EAA) | 1.96 g | 3.68 g | -47% |
| Isoleucine (EAA, BCAA) | 2.40 g | 4.58 g | -48% |
| Leucine (EAA, BCAA) | 3.50 g | 6.84 g | -49% |
| Lysine (EAA) | 1.98 g | 5.51 g | -64% |
| Methionine (EAA) | 1.04 g | 2.79 g | -63% |
| Cystine (conditionally essential) | 0.952 g | 2.10 g | -55% |
| Phenylalanine (EAA) | 2.47 g | 4.74 g | -48% |
| Tyrosine (conditionally essential) | 1.41 g | 3.15 g | -55% |
| Valine (EAA, BCAA) | 2.78 g | 5.16 g | -46% |
| Arginine (conditionally essential) | 5.07 g | 4.41 g | +15% |
| Histidine (EAA) | 1.33 g | 1.83 g | -27% |
| Alanine | 2.36 g | 4.68 g | -50% |
| Aspartic acid | 5.16 g | 8.25 g | -37% |
| Glutamic acid | 11.8 g | 10.8 g | +9% |
| Glycine (conditionally essential) | 3.08 g | 2.84 g | +8% |
| Proline (conditionally essential) | 2.49 g | 3.15 g | -21% |
| Serine | 2.27 g | 5.59 g | -59% |
| Alcohol, ethyl | 0 g | 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, sunflower seed flour, partially defatted nutrition facts Egg, white, dried nutrition facts Compare other foods →
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