Egg white vs. Flour — In-Depth Nutrition Comparison
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A recap on differences between egg whites and flour
- Egg whites have less vitamin B1, iron, folate, vitamin B3, manganese, selenium, copper, phosphorus, and fiber.
- Flour covers your daily vitamin B1 needs 65% more than egg whites.
- Flour contains 83 times less sodium than egg whites. Egg whites contain 166mg of sodium, while flour contains 2mg.
- The glycemic index of flour is higher.
Food varieties used in this article are Egg, white, raw, fresh and Wheat flour, white, all-purpose, enriched, bleached.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +52.3% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +114.3% |
| Contains more IronIron | +5700% |
| Contains more CopperCopper | +526.1% |
| Contains more ZincZinc | +2233.3% |
| Contains more PhosphorusPhosphorus | +620% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +6100% |
| Contains more SeleniumSelenium | +69.5% |
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 B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19525% |
| Contains more Vitamin B2Vitamin B2 | +12.5% |
| Contains more Vitamin B3Vitamin B3 | +5522.9% |
| Contains more Vitamin B5Vitamin B5 | +130.5% |
| Contains more Vitamin B6Vitamin B6 | +780% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4475% |
| Contains more CholineCholine | +845.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +634.6% |
| Contains more OtherOther | +37% |
| Contains more FatsFats | +476.5% |
| Contains more CarbsCarbs | +10353.4% |
~equal in
Protein
~10.33g
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.004mg | 0.785mg | 65% |
| Iron | 0.08mg | 4.64mg | 57% |
| Folate | 4µg | 183µg | 45% |
| Vitamin B3 | 0.105mg | 5.904mg | 36% |
| Manganese | 0.011mg | 0.682mg | 29% |
| Carbs | 0.73g | 76.31g | 25% |
| Selenium | 20µg | 33.9µg | 25% |
| Calories | 52kcal | 364kcal | 16% |
| Copper | 0.023mg | 0.144mg | 13% |
| Phosphorus | 15mg | 108mg | 13% |
| Fiber | 0g | 2.7g | 11% |
| Sodium | 166mg | 2mg | 7% |
| Zinc | 0.03mg | 0.7mg | 6% |
| Vitamin B5 | 0.19mg | 0.438mg | 5% |
| Vitamin B2 | 0.439mg | 0.494mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B6 | 0.005mg | 0.044mg | 3% |
| Magnesium | 11mg | 22mg | 3% |
| Polyunsaturated fat | 0g | 0.413g | 3% |
| Potassium | 163mg | 107mg | 2% |
| Choline | 1.1mg | 10.4mg | 2% |
| Fats | 0.17g | 0.98g | 1% |
| Saturated fat | 0g | 0.155g | 1% |
| Protein | 10.9g | 10.33g | 1% |
| Calcium | 7mg | 15mg | 1% |
| Net carbs | 0.73g | 73.61g | N/A |
| Sugar | 0.71g | 0.27g | N/A |
| Vitamin E | 0mg | 0.06mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Monounsaturated fat | 0g | 0.087g | 0% |
| Tryptophan | 0.125mg | 0.127mg | 0% |
| Threonine | 0.449mg | 0.281mg | 0% |
| Isoleucine | 0.661mg | 0.357mg | 0% |
| Leucine | 1.016mg | 0.71mg | 0% |
| Lysine | 0.806mg | 0.228mg | 0% |
| Methionine | 0.399mg | 0.183mg | 0% |
| Phenylalanine | 0.686mg | 0.52mg | 0% |
| Valine | 0.809mg | 0.415mg | 0% |
| Histidine | 0.29mg | 0.23mg | 0% |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
10%
46%
Minerals Daily Need Coverage Score
17%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 164mg)
Which food is richer in minerals?
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 72)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($1)