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.
Detailed nutritional comparison of whole wheat flour and egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Whole Wheat Flour src
Image of Egg src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Egg .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Egg (Egg, whole, raw, fresh) .

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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.