Whole Wheat Flour vs. Boiled Egg
Nutrition comparison of Whole Wheat Flour and Cooked Boiled 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
cooked
boiled 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 boiled egg:
- Both whole wheat flour and boiled egg are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Whole wheat flour has 6.6 times less saturated fat than boiled egg.
- Whole wheat flour has more thiamin and niacin, however, boiled 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 Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and boiled egg are high in calories. Whole wheat flour has 114% more calories than boiled egg - whole wheat flour has 332 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Boiled Egg | |
|---|---|---|
| Protein | 11% | 34% |
| Carbohydrates | 84% | 3% |
| Fat | 5% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and boiled egg has 98% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - whole wheat flour has 13.1g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Whole wheat flour and boiled egg contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both whole wheat flour and boiled egg are high in protein. Boiled egg has 31% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Whole wheat flour has 6.6 times less saturated fat than boiled egg - whole wheat flour has 0.43g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and whole wheat flour has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than whole wheat flour - boiled egg has 149ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than whole wheat flour - boiled egg has 87iu of Vitamin D per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and boiled egg contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Whole wheat flour and boiled egg contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin and niacin, however, boiled egg contains more riboflavin and Vitamin B12. Both whole wheat flour and boiled egg contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Boiled Egg | |
|---|---|---|
| Thiamin | 0.297 MG | 0.066 MG |
| Riboflavin | 0.188 MG | 0.513 MG |
| Niacin | 5.347 MG | 0.064 MG |
| Pantothenic acid | 1.011 MG | 1.398 MG |
| Vitamin B6 | 0.191 MG | 0.121 MG |
| Folate | 28 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 52% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 212% more iron than boiled egg - whole wheat flour has 3.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 213% more potassium than boiled egg - whole wheat flour has 394mg of potassium per 100 grams and boiled egg has 126mg 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, both whole wheat flour and boiled egg contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Flour | Boiled Egg | |
|---|---|---|
| beta-carotene | 5 UG | 11 UG |
| lutein + zeaxanthin | 220 UG | 353 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 Boiled Egg (Egg, whole, cooked, hard-boiled) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Cooked Boiled 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 boiled egg contain more calories in 100 grams?Both whole wheat flour and boiled egg are high in calories. Whole wheat flour has 110% more calories than boiled egg - whole wheat flour has 332 calories in 100g and boiled egg has 155 calories.
Is whole wheat flour or boiled egg better for protein?
Both whole wheat flour and boiled egg are high in protein. Boiled egg has 30% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Does whole wheat flour or boiled egg have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and boiled egg has 100% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does whole wheat flour or boiled egg contain more iron?
Whole wheat flour is an abundant source of iron and it has 210% more iron than boiled egg - whole wheat flour has 3.7mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does whole wheat flour or boiled egg contain more potassium?
Whole wheat flour is a rich source of potassium and it has 210% more potassium than boiled egg - whole wheat flour has 394mg of potassium in 100 grams and boiled egg has 126mg of potassium.