Egg vs. Flour — In-Depth Nutrition Comparison
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Significant differences between eggs and flour
- Eggs have more copper, choline, vitamin B12, and vitamin B5; however, flour is richer in vitamin B1, iron, vitamin B3, folate, and manganese.
- 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.
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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.
| 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
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1616.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +219.2% |
| Contains more Vitamin B6Vitamin B6 | +175% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +2725% |
| Contains more Vitamin B1Vitamin B1 | +1089.4% |
| Contains more Vitamin B3Vitamin B3 | +9125% |
| Contains more FolateFolate | +315.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 | 2.2µg | 0µg | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Fiber | 0g | 2.7g | 11% |
| Monounsaturated fat | 4.077g | 0.087g | 10% |
| Calories | 155kcal | 364kcal | 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% |
| Vitamin B2 | 0.513mg | 0.494mg | 1% |
| Potassium | 126mg | 107mg | 1% |
| 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
| Contains more ProteinProtein | +21.8% |
| Contains more FatsFats | +982.7% |
| Contains more WaterWater | +526% |
| Contains more OtherOther | +132.6% |
| Contains more CarbsCarbs | +6713.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4586.2% |
| Contains more Poly. FatPolyunsaturated fat | +242.4% |
| Contains less Sat. FatSaturated fat | -95.3% |
