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Egg vs. Flour — In-Depth Nutrition Comparison

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Significant differences between Egg and Flour

  • Egg has more Copper, Choline, Vitamin B12, and Vitamin B5, however, Flour is richer in Vitamin B1, Iron, Vitamin B3, Folate, and Manganese.
  • Egg covers your daily Copper needs 206% more than Flour.

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
5
:
5
Flour
Flour
Contains more Calcium +233.3%
Contains more Phosphorus +59.3%
Contains more Potassium +17.8%
Contains more Zinc +50%
Contains more Copper +1288.9%
Contains more Iron +289.9%
Contains more Magnesium +120%
Contains less Sodium -98.4%
Contains more Manganese +2523.1%
Contains more Selenium +10.1%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +233.3%
Contains more Phosphorus +59.3%
Contains more Potassium +17.8%
Contains more Zinc +50%
Contains more Copper +1288.9%
Contains more Iron +289.9%
Contains more Magnesium +120%
Contains less Sodium -98.4%
Contains more Manganese +2523.1%
Contains more Selenium +10.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
7
:
3
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +1616.7%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +219.2%
Contains more Vitamin B6 +175%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1089.4%
Contains more Vitamin B3 +9125%
Contains more Folate +315.9%
Equal in Vitamin B2 - 0.494
Equal in Vitamin K - 0.3
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1616.7%
Contains more Vitamin D +∞%
Contains more Vitamin B5 +219.2%
Contains more Vitamin B6 +175%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1089.4%
Contains more Vitamin B3 +9125%
Contains more Folate +315.9%
Equal in Vitamin B2 - 0.494
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
:
1
Flour
Flour
Contains more Protein +21.8%
Contains more Fats +982.7%
Contains more Water +526%
Contains more Other +132.6%
Contains more Carbs +6713.4%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Flour
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 Protein +21.8%
Contains more Fats +982.7%
Contains more Water +526%
Contains more Other +132.6%
Contains more Carbs +6713.4%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Flour
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg Flour Opinion
Net carbs 1.12g 73.61g Flour
Protein 12.58g 10.33g Egg
Fats 10.61g 0.98g Egg
Carbs 1.12g 76.31g Flour
Calories 155kcal 364kcal Flour
Sugar 1.12g 0.27g Flour
Fiber 0g 2.7g Flour
Calcium 50mg 15mg Egg
Iron 1.19mg 4.64mg Flour
Magnesium 10mg 22mg Flour
Phosphorus 172mg 108mg Egg
Potassium 126mg 107mg Egg
Sodium 124mg 2mg Flour
Zinc 1.05mg 0.7mg Egg
Copper 2mg 0.144mg Egg
Manganese 0.026mg 0.682mg Flour
Selenium 30.8µg 33.9µg Flour
Vitamin A 520IU 0IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.06mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.785mg Flour
Vitamin B2 0.513mg 0.494mg Egg
Vitamin B3 0.064mg 5.904mg Flour
Vitamin B5 1.398mg 0.438mg Egg
Vitamin B6 0.121mg 0.044mg Egg
Folate 44µg 183µg Flour
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 0.3µg
Tryptophan 0.153mg 0.127mg Egg
Threonine 0.604mg 0.281mg Egg
Isoleucine 0.686mg 0.357mg Egg
Leucine 1.075mg 0.71mg Egg
Lysine 0.904mg 0.228mg Egg
Methionine 0.392mg 0.183mg Egg
Phenylalanine 0.668mg 0.52mg Egg
Valine 0.767mg 0.415mg Egg
Histidine 0.298mg 0.23mg Egg
Cholesterol 373mg 0mg Flour
Saturated Fat 3.267g 0.155g Flour
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.087g Egg
Polyunsaturated fat 1.414g 0.413g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
50%
Flour
Minerals Daily Need Coverage Score
103%
Egg
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.112g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.