Wheat Flour vs. Egg

Nutrition comparison of 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 wheat flour versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in wheat flour and egg:

  • Both 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.
  • For omega-3 fatty acids, egg has more dha than wheat flour.
  • Wheat flour has 11.8 times less saturated fat than egg.
  • Wheat flour has more thiamin, niacin and folate, however, egg contains more pantothenic acid, Vitamin B6 and Vitamin B12.
  • Wheat flour is a great source of dietary fiber.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of 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: Wheat Flour (Wheat flour, white, bread, enriched) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.

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Here's an infographic summarizing the nutritional differences between wheat flour and egg. marks particularly rich nutrients.

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nutrition comparison of wheat flour vs. egg

Calories and Carbs

calories

Both wheat flour and egg are high in calories. Wheat flour has 152% more calories than egg - wheat flour has 361 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Egg
Protein 14% 36%
Carbohydrates 82% 2%
Fat 4% 62%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and egg has 99% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

Wheat flour is a great source of dietary fiber and it has more dietary fiber than egg - wheat flour has 2.4g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Wheat flour and egg contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Both wheat flour and egg are high in protein. Wheat flour is very similar to wheat flour for protein - wheat flour has 12g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Wheat flour has 11.8 times less saturated fat than egg - wheat flour has 0.24g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and wheat flour are low in trans fat - egg has 0.04g of trans fat per 100 grams and wheat flour does not contain significant amounts.

cholesterol

Egg is high in cholesterol and wheat flour has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and 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 wheat flour - egg has 160ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than wheat flour - egg has 82iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour and egg contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Wheat flour and egg contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin, niacin and folate, however, egg contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both wheat flour and egg contain significant amounts of riboflavin.

Wheat Flour Egg
Thiamin 0.812 MG 0.04 MG
Riboflavin 0.512 MG 0.457 MG
Niacin 7.554 MG 0.075 MG
Pantothenic acid 0.438 MG 1.533 MG
Vitamin B6 0.037 MG 0.17 MG
Folate 183 UG 47 UG
Vitamin B12 ~ 0.89 UG

Minerals

calcium

Egg is a great source of calcium and it has 273% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 152% more iron than egg - wheat flour has 4.4mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Wheat flour and egg contain similar amounts of potassium - wheat flour has 100mg 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,

Wheat Flour Egg
beta-carotene 1 UG ~
lutein + zeaxanthin 79 UG 503 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than wheat flour per 100 grams. Both wheat flour and egg contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Egg
alpha linoleic acid 0.043 G 0.048 G
DHA ~ 0.058 G
DPA ~ 0.007 G
Total 0.043 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, egg has more linoleic acid than wheat flour per 100 grams.

Wheat Flour Egg
linoleic acid 0.685 G 1.555 G
other omega 6 ~ 0.022 G
Total 0.685 G 1.577 G


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 (Egg, whole, raw, fresh) .

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FAQ

Does wheat flour or egg contain more calories in 100 grams?
Both wheat flour and egg are high in calories. Wheat flour has 150% more calories than egg - wheat flour has 361 calories in 100g and egg has 143 calories.

Is wheat flour or egg better for protein?
Both wheat flour and egg are high in protein. Wheat flour is very similar to wheat flour for protein - wheat flour has 12g of protein per 100 grams and egg has 12.6g of protein.

Does wheat flour or egg have more carbohydrates?
By weight, wheat flour is high in carbohydrates and egg has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and egg has 0.72g of carbohydrates.

Does wheat flour or egg contain more iron?
Wheat flour is an abundant source of iron and it has 150% more iron than egg - wheat flour has 4.4mg of iron in 100 grams and egg has 1.8mg of iron.