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.
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.
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
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) .
Wheat Flour g
()
|
Daily Values (%) |
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 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.