Flour vs. Egg White
Nutrition comparison of 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
flour
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and egg white:
- Both flour and egg white are high in protein.
- Flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and egg white has 86% less calories than flour - flour has 364 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and similar to egg white for fat. Flour has a macronutrient ratio of 12:86:2 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Egg White | |
|---|---|---|
| Protein | 12% | 91% |
| Carbohydrates | 86% | 6% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and egg white has 99% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than egg white - flour has 2.7g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Flour and egg white contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both flour and egg white are high in protein. Flour is very similar to flour for protein - flour has 10.3g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both flour and egg white are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Flour and egg white contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Flour and egg white contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Flour | Egg White | |
|---|---|---|
| Thiamin | 0.12 MG | 0.004 MG |
| Riboflavin | 0.04 MG | 0.439 MG |
| Niacin | 1.25 MG | 0.105 MG |
| Pantothenic acid | 0.438 MG | 0.19 MG |
| Vitamin B6 | 0.044 MG | 0.005 MG |
| Folate | 26 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Flour has 114% more calcium than egg white - flour has 15mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Flour has 13 times more iron than egg white - flour has 1.2mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Egg white has 52% more potassium than flour - flour has 107mg 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.
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 flour or egg white contain more calories in 100 grams?Flour is high in calories and egg white has 90% less calories than flour - flour has 364 calories in 100g and egg white has 52 calories.
Is flour or egg white better for protein?
Both flour and egg white are high in protein. Flour is very similar to flour for protein - flour has 10.3g of protein per 100 grams and egg white has 10.9g of protein.
Does flour or egg white have more carbohydrates?
By weight, flour is high in carbohydrates and egg white has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and egg white has 0.73g of carbohydrates.