Egg Noodles vs. Whole Wheat Flour
Nutrition comparison of Cooked Egg Noodles and Whole Wheat Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
egg noodles
versus
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg noodles and whole wheat flour:
- Both egg noodles and whole wheat flour are high in calories.
- Whole wheat flour has more niacin, pantothenic acid and Vitamin B6, however, egg noodle contains more folate and Vitamin B12.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg noodles and whole wheat flour are high in calories. Whole wheat flour has 141% more calories than egg noodle - egg noodle has 138 calories per 100 grams and whole wheat flour has 332 calories.
For macronutrient ratios, egg noodles is lighter in carbs, heavier in fat and similar to whole wheat flour for protein. Egg noodles has a macronutrient ratio of 13:73:14 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Noodles | Whole Wheat Flour | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 73% | 84% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and egg noodle has 66% less carbohydrates than whole wheat flour - egg noodle has 25.2g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 992% more dietary fiber than egg noodle - egg noodle has 1.2g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
sugar
Egg noodles and whole wheat flour contain similar amounts of sugar - egg noodle has 0.4g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 112% more protein than egg noodle - egg noodle has 4.5g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Fat
saturated fat
Both egg noodles and whole wheat flour are low in saturated fat - egg noodle has 0.42g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
trans fat
Both egg noodles and whole wheat flour are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
cholesterol
Whole wheat flour has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Egg noodle has more Vitamin A than whole wheat flour - egg noodle has 6ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Egg noodles and whole wheat flour contain similar amounts of Vitamin E - egg noodle has 0.17mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Vitamin K
Whole wheat flour and egg noodles contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.
The B Vitamins
Whole wheat flour has more niacin, pantothenic acid and Vitamin B6, however, egg noodle contains more folate and Vitamin B12. Both egg noodles and whole wheat flour contain significant amounts of thiamin and riboflavin.
| Egg Noodles | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.289 MG | 0.297 MG |
| Riboflavin | 0.136 MG | 0.188 MG |
| Niacin | 2.077 MG | 5.347 MG |
| Pantothenic acid | 0.263 MG | 1.011 MG |
| Vitamin B6 | 0.046 MG | 0.191 MG |
| Folate | 84 UG | 28 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Whole wheat flour has 175% more calcium than egg noodle - egg noodle has 12mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 152% more iron than egg noodle - egg noodle has 1.5mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 937% more potassium than egg noodle - egg noodle has 38mg of potassium per 100 grams and whole wheat flour has 394mg 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 egg noodles and whole wheat flour contain small amounts of beta-carotene.
| Egg Noodles | Whole Wheat Flour | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 38 UG | 220 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: Egg Noodles (Noodles, egg, cooked, enriched, with added salt) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Cooked Egg Noodles g
()
|
Daily Values (%) |
Whole Wheat Flour 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 egg noodles or whole wheat flour contain more calories in 100 grams?Both egg noodles and whole wheat flour are high in calories. Whole wheat flour has 140% more calories than egg noodle - egg noodle has 138 calories in 100g and whole wheat flour has 332 calories.
Does egg noodles or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and egg noodle has 70% fewer carbohydrates than whole wheat flour - egg noodle has 25.2g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does egg noodles or whole wheat flour contain more iron?
Whole wheat flour is an abundant source of iron and it has 150% more iron than egg noodle - egg noodle has 1.5mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does egg noodles or whole wheat flour contain more potassium?
Whole wheat flour is a rich source of potassium and it has 940% more potassium than egg noodle - egg noodle has 38mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.