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.
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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
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Calcium
+233.3%
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Phosphorus
+59.3%
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Potassium
+17.8%
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Zinc
+50%
Contains
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Copper
+1288.9%
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Iron
+289.9%
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Magnesium
+120%
Contains
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Sodium
-98.4%
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Manganese
+2523.1%
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Selenium
+10.1%
Contains
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Calcium
+233.3%
Contains
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Phosphorus
+59.3%
Contains
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Potassium
+17.8%
Contains
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Zinc
+50%
Contains
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Copper
+1288.9%
Contains
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Iron
+289.9%
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Magnesium
+120%
Contains
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Sodium
-98.4%
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Manganese
+2523.1%
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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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+1616.7%
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Vitamin D
+∞%
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Vitamin B5
+219.2%
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Vitamin B6
+175%
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Vitamin B12
+∞%
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Vitamin B1
+1089.4%
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Vitamin B3
+9125%
Contains
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Folate
+315.9%
Equal in Vitamin B2 - 0.494
Equal in Vitamin K - 0.3
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1616.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B5
+219.2%
Contains
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Vitamin B6
+175%
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Vitamin B12
+∞%
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Vitamin B1
+1089.4%
Contains
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Vitamin B3
+9125%
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Folate
+315.9%
Equal in Vitamin B2 - 0.494
Equal in Vitamin K - 0.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21.8%
Contains
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Fats
+982.7%
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Water
+526%
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Other
+132.6%
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Carbs
+6713.4%
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Protein
+21.8%
Contains
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Fats
+982.7%
Contains
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Water
+526%
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Other
+132.6%
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Carbs
+6713.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+4586.2%
Contains
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Polyunsaturated fat
+242.4%
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Saturated Fat
-95.3%
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Monounsaturated Fat
+4586.2%
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Polyunsaturated fat
+242.4%
Contains
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Rich in vitamins |
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Lower in price | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.12g | 73.61g |
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Protein | 12.58g | 10.33g |
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Fats | 10.61g | 0.98g |
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Carbs | 1.12g | 76.31g |
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Calories | 155kcal | 364kcal |
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Sugar | 1.12g | 0.27g |
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Fiber | 0g | 2.7g |
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Calcium | 50mg | 15mg |
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Iron | 1.19mg | 4.64mg |
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Magnesium | 10mg | 22mg |
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Phosphorus | 172mg | 108mg |
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Potassium | 126mg | 107mg |
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Sodium | 124mg | 2mg |
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Zinc | 1.05mg | 0.7mg |
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Copper | 2mg | 0.144mg |
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Manganese | 0.026mg | 0.682mg |
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Selenium | 30.8µg | 33.9µg |
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Vitamin A | 520IU | 0IU |
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Vitamin A RAE | 149µg | 0µg |
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Vitamin E | 1.03mg | 0.06mg |
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Vitamin D | 87IU | 0IU |
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Vitamin D | 2.2µg | 0µg |
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Vitamin B1 | 0.066mg | 0.785mg |
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Vitamin B2 | 0.513mg | 0.494mg |
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Vitamin B3 | 0.064mg | 5.904mg |
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Vitamin B5 | 1.398mg | 0.438mg |
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Vitamin B6 | 0.121mg | 0.044mg |
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Folate | 44µg | 183µg |
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Vitamin B12 | 1.11µg | 0µg |
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Vitamin K | 0.3µg | 0.3µg | |
Tryptophan | 0.153mg | 0.127mg |
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Threonine | 0.604mg | 0.281mg |
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Isoleucine | 0.686mg | 0.357mg |
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Leucine | 1.075mg | 0.71mg |
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Lysine | 0.904mg | 0.228mg |
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Methionine | 0.392mg | 0.183mg |
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Phenylalanine | 0.668mg | 0.52mg |
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Valine | 0.767mg | 0.415mg |
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Histidine | 0.298mg | 0.23mg |
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Cholesterol | 373mg | 0mg |
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Saturated Fat | 3.267g | 0.155g |
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Omega-3 - DHA | 0.038g | 0g |
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Omega-3 - EPA | 0.005g | 0g |
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Monounsaturated Fat | 4.077g | 0.087g |
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Polyunsaturated fat | 1.414g | 0.413g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

50%

Minerals Daily Need Coverage Score
103%

59%

Comparison summary
Which food is lower in Sugar?

Flour is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?

Flour contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?

Flour is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?

Flour is lower in Saturated Fat (difference - 3.112g)
Which food is lower in glycemic index?

Egg is lower in glycemic index (difference - 72)
Which food is richer in vitamins?

Egg is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($1)
Which food is richer in minerals?
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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.