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Flour vs. Egg — In-Depth Nutrition Comparison

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Significant differences between flour and eggs

  • Flour has more vitamin B1, iron, vitamin B3, folate, and manganese; however, eggs are richer in copper, choline, vitamin B12, and vitamin B5.
  • Eggs cover your daily copper needs 206% more than flour.
  • Eggs have 92 times less vitamin B3 than flour. Flour has 5.904mg of vitamin B3, while eggs have 0.064mg.
  • 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 Wheat flour, white, all-purpose, enriched, bleached and Egg, whole, cooked, hard-boiled.

Infographic

Flour vs Egg infographic
Infographic link

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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Egg
Egg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +289.9%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +2523.1%
Contains more CalciumCalcium +233.3%
Contains more PotassiumPotassium +17.8%
Contains more CopperCopper +1288.9%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +59.3%
~equal in Selenium ~30.8µg

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.
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Egg
Egg
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Contains more Vitamin B1Vitamin B1 +1089.4%
Contains more Vitamin B3Vitamin B3 +9125%
Contains more FolateFolate +315.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1616.7%
Contains more Vitamin B5Vitamin B5 +219.2%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.513mg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Flour Egg DV% diff.
Copper 0.144mg 2mg 206%
Cholesterol 0mg 373mg 124%
Vitamin B1 0.785mg 0.066mg 60%
Choline 10.4mg 293.8mg 52%
Vitamin B12 0µg 1.11µg 46%
Iron 4.64mg 1.19mg 43%
Vitamin B3 5.904mg 0.064mg 37%
Folate 183µg 44µg 35%
Manganese 0.682mg 0.026mg 29%
Carbs 76.31g 1.12g 25%
Vitamin B5 0.438mg 1.398mg 19%
Vitamin A 0µg 149µg 17%
Fats 0.98g 10.61g 15%
Saturated fat 0.155g 3.267g 14%
Vitamin D* 0 IU 87 IU 11%
Vitamin D 0µg 2.2µg 11%
Fiber 2.7g 0g 11%
Calories 364kcal 155kcal 10%
Monounsaturated fat 0.087g 4.077g 10%
Phosphorus 108mg 172mg 9%
Polyunsaturated fat 0.413g 1.414g 7%
Vitamin E 0.06mg 1.03mg 6%
Selenium 33.9µg 30.8µg 6%
Vitamin B6 0.044mg 0.121mg 6%
Protein 10.33g 12.58g 5%
Sodium 2mg 124mg 5%
Calcium 15mg 50mg 4%
Magnesium 22mg 10mg 3%
Zinc 0.7mg 1.05mg 3%
Potassium 107mg 126mg 1%
Vitamin B2 0.494mg 0.513mg 1%
Protein per 100 calories 2.8g 8.1g N/A
Calories per 10 g protein 352kcal 123kcal N/A
Weight per 100 calories 27g 65g N/A
Unsaturated / Saturated Fat ratio 3.2 1.7 N/A
Net carbs 73.61g 1.12g N/A
Sugar 0.27g 1.12g N/A
Vitamin K 0.3µg 0.3µg 0%
Tryptophan 0.127mg 0.153mg 0%
Threonine 0.281mg 0.604mg 0%
Isoleucine 0.357mg 0.686mg 0%
Leucine 0.71mg 1.075mg 0%
Lysine 0.228mg 0.904mg 0%
Methionine 0.183mg 0.392mg 0%
Phenylalanine 0.52mg 0.668mg 0%
Valine 0.415mg 0.767mg 0%
Histidine 0.23mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more CarbsCarbs +6713.4%
Contains more ProteinProtein +21.8%
Contains more FatsFats +982.7%
Contains more WaterWater +526%
Contains more OtherOther +132.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +4586.2%
Contains more Poly. FatPolyunsaturated fat +242.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.