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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, and Vitamin B5, however Flour is richer in Vitamin B1, Vitamin B12, Iron, Vitamin B3, Folate, and Manganese.
  • Egg covers your daily Copper needs 206% more than Flour.
  • Flour has 28 times less Choline than Egg. Egg has 293.8mg of Choline, while Flour has 10.4mg.

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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
5
:
3
Flour
Contains more Calcium +233.3%
Contains more Potassium +17.8%
Contains more Copper +1288.9%
Contains more Zinc +50%
Contains more Phosphorus +59.3%
Contains more Iron +289.9%
Contains more Magnesium +120%
Contains less Sodium -98.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +233.3%
Contains more Potassium +17.8%
Contains more Copper +1288.9%
Contains more Zinc +50%
Contains more Phosphorus +59.3%
Contains more Iron +289.9%
Contains more Magnesium +120%
Contains less Sodium -98.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Egg
7
:
3
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Egg
50
Flour
Mineral Summary Score
108
Egg
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
75%
Egg
62%
Flour
Carbohydrates
1%
Egg
76%
Flour
Fats
49%
Egg
5%
Flour

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Egg Flour
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 373mg)
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 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 minerals?
Egg
Egg is relatively richer in minerals
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)

All nutrients comparison - raw data values

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

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.