Flour vs. Egg
Nutrition comparison of Flour and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and egg:
- Both flour and egg are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Flour has 19.1 times less saturated fat than egg.
- Flour has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Flour is a great source of dietary fiber.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and egg are high in calories. Flour has 155% more calories than egg - flour has 364 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Flour has a macronutrient ratio of 12:86:2 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Egg | |
|---|---|---|
| Protein | 12% | 36% |
| Carbohydrates | 86% | 2% |
| Fat | 2% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and egg has 99% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than egg - flour has 2.7g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Flour and egg contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both flour and egg are high in protein. Egg has 22% more protein than flour - flour has 10.3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Flour has 19.1 times less saturated fat than egg - flour has 0.16g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and flour are low in trans fat - egg has 0.04g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Egg is high in cholesterol and flour has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than flour - egg has 160ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than flour - egg has 82iu of Vitamin D per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and egg contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Flour and egg contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Flour has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both flour and egg contain significant amounts of folate.
| Flour | Egg | |
|---|---|---|
| Thiamin | 0.12 MG | 0.04 MG |
| Riboflavin | 0.04 MG | 0.457 MG |
| Niacin | 1.25 MG | 0.075 MG |
| Pantothenic acid | 0.438 MG | 1.533 MG |
| Vitamin B6 | 0.044 MG | 0.17 MG |
| Folate | 26 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 273% more calcium than flour - flour has 15mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 50% more iron than flour - flour has 1.2mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Flour and egg contain similar amounts of potassium - flour has 107mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than flour per 100 grams.
| Flour | Egg | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.022 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than flour per 100 grams.
| Flour | Egg | |
|---|---|---|
| linoleic acid | 0.391 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.391 G | 1.577 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flour g
()
|
Daily Values (%) |
Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flour or egg contain more calories in 100 grams?Both flour and egg are high in calories. Flour has 160% more calories than egg - flour has 364 calories in 100g and egg has 143 calories.
Is flour or egg better for protein?
Both flour and egg are high in protein. Egg has 20% more protein than flour - flour has 10.3g of protein per 100 grams and egg has 12.6g of protein.
Does flour or egg have more carbohydrates?
By weight, flour is high in carbohydrates and egg has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and egg has 0.72g of carbohydrates.