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Flour vs. Omelette — In-Depth Nutrition Comparison

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Differences between flour and omelette

  • Flour is higher in vitamin B1, iron, vitamin B3, folate, and manganese; however, omelette is richer in choline, vitamin B12, and vitamin B5.
  • Omelette's daily need coverage for cholesterol is 104% higher.
  • Flour has 92 times more vitamin B3 than omelette. While flour has 5.904mg of vitamin B3, omelette has only 0.064mg.
  • Flour has less saturated fat.
  • Omelette has a lower glycemic index (0) than flour (72).

The food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Egg, whole, cooked, omelet.

Infographic

Flour vs Omelette 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +213.5%
Contains more CopperCopper +128.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +2741.7%
Contains more SeleniumSelenium +31.4%
Contains more CalciumCalcium +220%
Contains more ZincZinc +55.7%
Contains more PhosphorusPhosphorus +54.6%
~equal in Potassium ~117mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +2208.8%
Contains more Vitamin B2Vitamin B2 +28%
Contains more Vitamin B3Vitamin B3 +9125%
Contains more FolateFolate +369.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +194.3%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1400%
Contains more CholineCholine +2280.8%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +11823.4%
Contains more FatsFats +1089.8%
Contains more WaterWater +538.7%
Contains more OtherOther +117.4%
~equal in Protein ~10.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +5466.7%
Contains more Poly. FatPolyunsaturated fat +556.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Vitamin B1 0.785mg 0.034mg 63%
Choline 10.4mg 247.6mg 43%
Iron 4.64mg 1.48mg 40%
Vitamin B3 5.904mg 0.064mg 37%
Folate 183µg 39µg 36%
Vitamin B12 0µg 0.76µg 32%
Manganese 0.682mg 0.024mg 29%
Carbs 76.31g 0.64g 25%
Vitamin A 0µg 172µg 19%
Vitamin B5 0.438mg 1.289mg 17%
Fats 0.98g 11.66g 16%
Selenium 33.9µg 25.8µg 15%
Polyunsaturated fat 0.413g 2.712g 15%
Saturated fat 0.155g 3.319g 14%
Monounsaturated fat 0.087g 4.843g 12%
Fiber 2.7g 0g 11%
Calories 364kcal 154kcal 11%
Copper 0.144mg 0.063mg 9%
Vitamin D 0IU 69IU 9%
Vitamin D 0µg 1.7µg 9%
Vitamin B6 0.044mg 0.143mg 8%
Vitamin B2 0.494mg 0.386mg 8%
Vitamin E 0.06mg 1.29mg 8%
Phosphorus 108mg 167mg 8%
Sodium 2mg 155mg 7%
Zinc 0.7mg 1.09mg 4%
Vitamin K 0.3µg 4.5µg 4%
Calcium 15mg 48mg 3%
Magnesium 22mg 11mg 3%
Protein 10.33g 10.57g 0%
Net carbs 73.61g 0.64g N/A
Potassium 107mg 117mg 0%
Sugar 0.27g 0.31g N/A
Trans fat 0.709g N/A
Tryptophan 0.127mg 0.14mg 0%
Threonine 0.281mg 0.467mg 0%
Isoleucine 0.357mg 0.565mg 0%
Leucine 0.71mg 0.913mg 0%
Lysine 0.228mg 0.767mg 0%
Methionine 0.183mg 0.319mg 0%
Phenylalanine 0.52mg 0.572mg 0%
Valine 0.415mg 0.722mg 0%
Histidine 0.23mg 0.26mg 0%
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

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

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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
46%
Flour
45%
Omelette
Minerals Daily Need Coverage Score
59%
Flour
37%
Omelette

Comparison summary

Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 72)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.04g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 153mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 3.164g)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.