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.
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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% |
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% |
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
