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Flour vs. Egg — In-Depth Nutrition Comparison

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Significant differences between Flour and Egg

  • Flour has more Vitamin B1, Iron, Vitamin B3, Folate, and Manganese, however, Egg is richer in Copper, Choline, Vitamin B12, and Vitamin B5.
  • Egg covers your daily Copper needs 206% more than Flour.
  • Egg has 92 times less Vitamin B3 than Flour. Flour has 5.904mg of Vitamin B3, while Egg has 0.064mg.

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
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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.
Flour
5
:
5
Egg
Contains more Iron +289.9%
Contains more Magnesium +120%
Contains less Sodium -98.4%
Contains more Manganese +2523.1%
Contains more Selenium +10.1%
Contains more Calcium +233.3%
Contains more Phosphorus +59.3%
Contains more Potassium +17.8%
Contains more Zinc +50%
Contains more Copper +1288.9%
Equal in Selenium - 30.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Iron +289.9%
Contains more Magnesium +120%
Contains less Sodium -98.4%
Contains more Manganese +2523.1%
Contains more Selenium +10.1%
Contains more Calcium +233.3%
Contains more Phosphorus +59.3%
Contains more Potassium +17.8%
Contains more Zinc +50%
Contains more Copper +1288.9%
Equal in Selenium - 30.8

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
3
:
7
Egg
Contains more Vitamin B1 +1089.4%
Contains more Vitamin B3 +9125%
Contains more Folate +315.9%
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 +∞%
Equal in Vitamin B2 - 0.513
Equal in Vitamin K - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin B1 +1089.4%
Contains more Vitamin B3 +9125%
Contains more Folate +315.9%
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 +∞%
Equal in Vitamin B2 - 0.513
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
1
:
4
Egg
Contains more Carbs +6713.4%
Contains more Protein +21.8%
Contains more Fats +982.7%
Contains more Water +526%
Contains more Other +132.6%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 Carbs +6713.4%
Contains more Protein +21.8%
Contains more Fats +982.7%
Contains more Water +526%
Contains more Other +132.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Egg
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flour Egg Opinion
Net carbs 73.61g 1.12g Flour
Protein 10.33g 12.58g Egg
Fats 0.98g 10.61g Egg
Carbs 76.31g 1.12g Flour
Calories 364kcal 155kcal Flour
Sugar 0.27g 1.12g Flour
Fiber 2.7g 0g Flour
Calcium 15mg 50mg Egg
Iron 4.64mg 1.19mg Flour
Magnesium 22mg 10mg Flour
Phosphorus 108mg 172mg Egg
Potassium 107mg 126mg Egg
Sodium 2mg 124mg Flour
Zinc 0.7mg 1.05mg Egg
Copper 0.144mg 2mg Egg
Manganese 0.682mg 0.026mg Flour
Selenium 33.9µg 30.8µg Flour
Vitamin A 0IU 520IU Egg
Vitamin A RAE 0µg 149µg Egg
Vitamin E 0.06mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin B1 0.785mg 0.066mg Flour
Vitamin B2 0.494mg 0.513mg Egg
Vitamin B3 5.904mg 0.064mg Flour
Vitamin B5 0.438mg 1.398mg Egg
Vitamin B6 0.044mg 0.121mg Egg
Folate 183µg 44µg Flour
Vitamin B12 0µg 1.11µg Egg
Vitamin K 0.3µg 0.3µg
Tryptophan 0.127mg 0.153mg Egg
Threonine 0.281mg 0.604mg Egg
Isoleucine 0.357mg 0.686mg Egg
Leucine 0.71mg 1.075mg Egg
Lysine 0.228mg 0.904mg Egg
Methionine 0.183mg 0.392mg Egg
Phenylalanine 0.52mg 0.668mg Egg
Valine 0.415mg 0.767mg Egg
Histidine 0.23mg 0.298mg Egg
Cholesterol 0mg 373mg Flour
Saturated Fat 0.155g 3.267g Flour
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.087g 4.077g Egg
Polyunsaturated fat 0.413g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
50%
Flour
45%
Egg
Minerals Daily Need Coverage Score
59%
Flour
103%
Egg

Comparison summary

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 Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 373mg)
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 vitamins?
Egg
Egg is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($1)
Which food is richer in minerals?
?
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.

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.