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. 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 | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
Wheat flour and egg contain similar amounts of potassium - wheat flour has 100mg of potassium per 100 grams and egg has 138mg of potassium.
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 |
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 |
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 137g
(
cup
)
|
Daily Values (%) |
Egg 243g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
495KCAL 25% |
|
43% | calories | 5% |
|
347KCAL 17% | |
99G 40% |
|
>999% | carbohydrates | 5% |
|
1.7G 1% | |
3.3G 13% |
|
>999% | dietary fiber | 5% |
|
||
0.42G | 5% | sugar | 114% | 0.9G | |||
2.3G 4% |
|
5% | total fat | 900% |
|
23G 36% | |
0.33G 2% |
|
5% | saturated fat | >999% |
|
7.6G 42% | |
0.19G | 5% | monounsaturated fat | >999% | 8.9G | |||
1G | 5% | polyunsaturated fat | 360% | 4.6G | |||
5% | trans fat | >999% | 0.09G | ||||
5% | cholesterol | >999% | 904MG | ||||
2.7MG 0.2% |
|
5% | sodium | >999% |
|
345MG 23% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
389UG 56% | ||
|
5% | Vitamin D | >999% |
|
199IU 40% | ||
21MG 2% |
|
5% | calcium | 548% |
|
136MG 14% | |
6MG 34% |
|
40% | iron | 5% |
|
4.3MG 24% | |
34MG 11% |
|
17% | magnesium | 5% |
|
29MG 9% | |
137MG 6% |
|
5% | potassium | 145% |
|
335MG 15% | |
1.1MG 101% |
|
999% | thiamin (Vit B1) | 5% |
|
0.1MG 9% | |
0.7MG 64% |
|
5% | riboflavin (Vit B2) | 57% |
|
1.1MG 101% | |
10MG 74% |
|
>999% | niacin (Vit B3) | 5% |
|
0.18MG 1% | |
0.05MG 4% |
|
5% | Vitamin B6 | 719% |
|
0.41MG 32% | |
0.6MG 12% |
|
5% | pantothenic acid (Vit B5) | 517% |
|
3.7MG 75% | |
251UG 63% |
|
120% | folate (Vit B9) | 5% |
|
114UG 29% | |
|
5% | Vitamin B12 | >999% |
|
2.2UG 90% | ||
0.55MG 4% |
|
5% | Vitamin E | 373% |
|
2.6MG 17% | |
0.41UG 1% |
|
5% | Vitamin K | 78% |
|
0.73UG 1% | |
16G 33% |
|
5% | protein | 94% |
|
31G 61% | |
14MG 3% |
|
5% | choline | >999% |
|
714MG 168% | |
0.25MG 21% |
|
47% | copper | 5% |
|
0.17MG 15% | |
|
5% | fluoride | >999% |
|
2.7UG 0.1% | ||
1.1MG 60% |
|
>999% | manganese | 5% |
|
0.07MG 4% | |
133MG 19% |
|
5% | phosphorus | 262% |
|
481MG 69% | |
54UG 99% |
|
5% | selenium | 39% |
|
75UG 136% | |
1.2MG 15% |
|
5% | zinc | 158% |
|
3.1MG 39% | |
18G | 5% | Water | 928% | 185G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7). |