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Egg vs. Flour — In-Depth Nutrition Comparison

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Significant differences between eggs and flour

  • Eggs have more copper, choline, and vitamin B12; however, flour is richer in vitamin B1, iron, vitamin B3, folate, manganese, and carbs.
  • Eggs cover your daily copper needs 206% more than flour.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of eggs is 0.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Egg vs Flour infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Flour
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +17.8%
Contains more CopperCopper +1288.9%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +59.3%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +289.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +2523.1%
Contains more SeleniumSelenium +10.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1616.7%
Contains more Vitamin B5Vitamin B5 +219.2%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1089.4%
Contains more Vitamin B3Vitamin B3 +9125%
Contains more FolateFolate +315.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.494mg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Egg Flour DV% diff.
Copper 2mg 0.144mg 206%
Cholesterol 373mg 0mg 124%
Vitamin B1 0.066mg 0.785mg 60%
Choline 293.8mg 10.4mg 52%
Vitamin B12 1.11µg 0µg 46%
Iron 1.19mg 4.64mg 43%
Vitamin B3 0.064mg 5.904mg 37%
Folate 44µg 183µg 35%
Manganese 0.026mg 0.682mg 29%
Carbs 1.12g 76.31g 25%
Vitamin B5 1.398mg 0.438mg 19%
Vitamin A 149µg 0µg 17%
Fats 10.61g 0.98g 15%
Saturated fat 3.267g 0.155g 14%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Fiber 0g 2.7g 11%
Calories 155kcal 364kcal 10%
Monounsaturated fat 4.077g 0.087g 10%
Phosphorus 172mg 108mg 9%
Polyunsaturated fat 1.414g 0.413g 7%
Vitamin E 1.03mg 0.06mg 6%
Selenium 30.8µg 33.9µg 6%
Vitamin B6 0.121mg 0.044mg 6%
Protein 12.58g 10.33g 5%
Sodium 124mg 2mg 5%
Calcium 50mg 15mg 4%
Magnesium 10mg 22mg 3%
Zinc 1.05mg 0.7mg 3%
Potassium 126mg 107mg 1%
Vitamin B2 0.513mg 0.494mg 1%
Protein per 100 calories 8.1g 2.8g N/A
Calories per 10 g protein 123kcal 352kcal N/A
Weight per 100 calories 65g 27g N/A
Unsaturated / Saturated Fat ratio 1.7 3.2 N/A
Net carbs 1.12g 73.61g N/A
Sugar 1.12g 0.27g N/A
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.153mg 0.127mg 0%
Threonine 0.604mg 0.281mg 0%
Isoleucine 0.686mg 0.357mg 0%
Leucine 1.075mg 0.71mg 0%
Lysine 0.904mg 0.228mg 0%
Methionine 0.392mg 0.183mg 0%
Phenylalanine 0.668mg 0.52mg 0%
Valine 0.767mg 0.415mg 0%
Histidine 0.298mg 0.23mg 0%
Omega-3 (EPA) 0.005g 0g N/A
Omega-3 (DHA) 0.038g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +21.8%
Contains more FatsFats +982.7%
Contains more WaterWater +526%
Contains more CarbsCarbs +6713.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +4586.2%
Contains more Poly. FatPolyunsaturated fat +242.4%
Contains less Sat. FatSaturated fat -95.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.