Whole Wheat Flour vs. Egg
Nutrition comparison of Whole Wheat Flour and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and egg:
- Both whole wheat 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.
- Whole wheat flour has 6.2 times less saturated fat than egg.
- Whole wheat flour has more thiamin and niacin, however, egg contains more riboflavin and Vitamin B12.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and egg are high in calories. Whole wheat flour has 132% more calories than egg - whole wheat flour has 332 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Egg | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 84% | 2% |
| Fat | 5% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and egg has 99% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than egg - whole wheat flour has 13.1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Whole wheat flour and egg contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both whole wheat flour and egg are high in protein. Egg has 31% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Whole wheat flour has 6.2 times less saturated fat than egg - whole wheat flour has 0.43g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and whole wheat flour are low in trans fat - egg has 0.04g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
cholesterol
Egg is high in cholesterol and whole wheat flour has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - egg has 160ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than whole wheat flour - egg has 82iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and egg contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Whole wheat flour and egg contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin and niacin, however, egg contains more riboflavin and Vitamin B12. Both whole wheat flour and egg contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Egg | |
|---|---|---|
| Thiamin | 0.297 MG | 0.04 MG |
| Riboflavin | 0.188 MG | 0.457 MG |
| Niacin | 5.347 MG | 0.075 MG |
| Pantothenic acid | 1.011 MG | 1.533 MG |
| Vitamin B6 | 0.191 MG | 0.17 MG |
| Folate | 28 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 70% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 112% more iron than egg - whole wheat flour has 3.7mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 186% more potassium than egg - whole wheat flour has 394mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Whole Wheat Flour | Egg | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| lutein + zeaxanthin | 220 UG | 503 UG |
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.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Egg (Egg, whole, raw, fresh) .
Whole Wheat 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 whole wheat flour or egg contain more calories in 100 grams?Both whole wheat flour and egg are high in calories. Whole wheat flour has 130% more calories than egg - whole wheat flour has 332 calories in 100g and egg has 143 calories.
Is whole wheat flour or egg better for protein?
Both whole wheat flour and egg are high in protein. Egg has 30% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and egg has 12.6g of protein.
Does whole wheat flour or egg have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and egg has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and egg has 0.72g of carbohydrates.
Does whole wheat flour or egg contain more iron?
Whole wheat flour is an abundant source of iron and it has 110% more iron than egg - whole wheat flour has 3.7mg of iron in 100 grams and egg has 1.8mg of iron.
Does whole wheat flour or egg contain more potassium?
Whole wheat flour is a rich source of potassium and it has 190% more potassium than egg - whole wheat flour has 394mg of potassium in 100 grams and egg has 138mg of potassium.