Wheat Flour vs. Egg White
Nutrition comparison of Wheat Flour and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and egg white:
- Both wheat flour and egg white are high in protein.
- Wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and egg white has 86% less calories than wheat flour - wheat flour has 361 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and similar to egg white for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Egg White | |
|---|---|---|
| Protein | 14% | 91% |
| Carbohydrates | 82% | 6% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and egg white has 99% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than egg white - wheat flour has 2.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Wheat flour and egg white contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both wheat flour and egg white are high in protein. Wheat flour has a little more protein (10%) than egg white by weight - wheat flour has 12g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both wheat flour and egg white are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Wheat flour and egg white contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Wheat flour has more Vitamin E than egg white - wheat flour has 0.4mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Wheat flour and egg white contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both wheat flour and egg white contain significant amounts of riboflavin.
| Wheat Flour | Egg White | |
|---|---|---|
| Thiamin | 0.812 MG | 0.004 MG |
| Riboflavin | 0.512 MG | 0.439 MG |
| Niacin | 7.554 MG | 0.105 MG |
| Pantothenic acid | 0.438 MG | 0.19 MG |
| Vitamin B6 | 0.037 MG | 0.005 MG |
| Folate | 183 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Wheat flour has 114% more calcium than egg white - wheat flour has 15mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 54 times more iron than egg white - wheat flour has 4.4mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 63% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and egg white has 163mg of potassium.
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: Wheat Flour (Wheat flour, white, bread, enriched) and Egg White (Egg, white, raw, fresh) .
Wheat Flour g
()
|
Daily Values (%) |
Egg White 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 wheat flour or egg white contain more calories in 100 grams?Wheat flour is high in calories and egg white has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and egg white has 52 calories.
Is wheat flour or egg white better for protein?
Both wheat flour and egg white are high in protein. Wheat flour has a little more protein ( 10%) than egg white by weight - wheat flour has 12g of protein per 100 grams and egg white has 10.9g of protein.
Does wheat flour or egg white have more carbohydrates?
By weight, wheat flour is high in carbohydrates and egg white has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does wheat flour or egg white contain more iron?
Wheat flour is an abundant source of iron and it has 54 times more iron than egg white - wheat flour has 4.4mg of iron in 100 grams and egg white has 0.08mg of iron.