Which has more protein, Eggs, Grade A, Large, egg white or Flour, soy, defatted?

Flour, soy, defatted has more protein at 51.1g per 100g, compared to 10.7g for Eggs, Grade A, Large, egg white.

Which has more calories, Eggs, Grade A, Large, egg white or Flour, soy, defatted?

Flour, soy, defatted has more calories at 366 kcal per 100g, compared to 55 kcal for Eggs, Grade A, Large, egg white.

Is Eggs, Grade A, Large, egg white healthier than Flour, soy, defatted?

Based on vitamin and mineral density, Flour, soy, defatted scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Eggs vs Flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Flour, soy, defatted is higher in more vitamins & minerals

Calories (kcal)

Eggs 55

Flour 366

Protein (g)

Eggs 10.7

Flour 51.1

Carbs (g)

Eggs 2.36

Flour 32.9

Fat (g)

Eggs 0

Flour 3.33

Fiber (g)

Eggs —

Flour —

Quick answers

Which has more protein?

Flour, soy, defatted — 51.1g vs 10.7g per 100g.

Which has fewer calories?

Eggs, Grade A, Large, egg white — 55 vs 366 kcal per 100g.

Which is more nutrient-dense?

Flour, soy, defatted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Eggs	Flour	Diff
Energy
Energy	55 kcal	366 kcal	-85%
Macronutrients
Water	86.3 g	6.24 g	+1283%
Protein	10.7 g	51.1 g	-79%
Total lipid (fat)	0 g	3.33 g	-100%
Carbohydrate, by difference	2.36 g	32.9 g	-93%
Vitamins
Thiamin (Vitamin B1)	—	0.542 mg
Riboflavin (Vitamin B2)	0.391 mg	0.298 mg	+31%
Niacin (Vitamin B3)	—	3.43 mg
Vitamin B-6 — Pyridoxine	—	0.618 mg
Minerals
Calcium, Ca	—	338 mg
Iron, Fe	—	7.34 mg
Magnesium, Mg	—	313 mg
Phosphorus, P	—	726 mg
Potassium, K	—	2480 mg
Sodium, Na	—	2.00 mg
Zinc, Zn	—	4.44 mg
Copper, Cu	—	1.51 mg
Manganese, Mn	—	3.81 mg
Selenium, Se	17.9 ug	45.8 ug	-61%
Other Nutrients
Energy (Atwater General Factors)	52 kcal	366 kcal	-86%
Energy (Atwater Specific Factors)	55 kcal	339 kcal	-84%
Energy	231 kj	1530 kj	-85%
Nitrogen	1.71 g	8.18 g	-79%
Ash	0.650 g	6.45 g	-90%
Total dietary fiber (AOAC 2011.25)	—	24.3 g
Molybdenum, Mo	—	211 ug
Betaine	0.300 mg	2.80 mg	-89%
Tryptophan (EAA)	0.188 g	0.616 g	-69%
Threonine (EAA)	0.567 g	1.97 g	-71%
Isoleucine (EAA, BCAA)	0.609 g	2.31 g	-74%
Leucine (EAA, BCAA)	1.02 g	4.11 g	-75%
Lysine (EAA)	0.822 g	3.06 g	-73%
Methionine (EAA)	0.486 g	0.622 g	-22%
Phenylalanine (EAA)	0.726 g	2.86 g	-75%
Tyrosine (conditionally essential)	0.466 g	1.74 g	-73%
Valine (EAA, BCAA)	0.779 g	2.31 g	-66%
Arginine (conditionally essential)	0.691 g	3.93 g	-82%
Histidine (EAA)	0.257 g	1.27 g	-80%
Alanine	0.714 g	2.86 g	-75%
Aspartic acid	1.33 g	4.98 g	-73%
Glutamic acid	1.76 g	9.08 g	-81%
Glycine (conditionally essential)	0.422 g	1.79 g	-76%
Proline (conditionally essential)	0.494 g	2.84 g	-83%
Serine	0.857 g	2.70 g	-68%
Hydroxyproline	0 g	0.176 g	-100%
Cysteine	0.407 g	1.01 g	-60%
Daidzein	0 mg	64.5 mg	-100%
Genistein	0 mg	87.3 mg	-100%
Choline
Choline from glycerophoshocholine	0.600 mg	7.00 mg	-91%
Choline from phosphatidylcholine	0.300 mg	63.0 mg	-100%
Choline from phosphocholine	0 mg	1.50 mg	-100%
Choline from sphingomyelin	0 mg	0.800 mg	-100%
Free Choline	0.200 mg	120 mg	-100%
Total Choline	1.10 mg	190 mg	-99%
Isoflavones
Total isoflavones	—	151 mg

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Eggs, Grade A, Large, egg white nutrition facts Flour, soy, defatted nutrition facts Compare other foods →

Dig deeper — biggest differences

Protein -79% in Eggs, Grade A, Large, egg white Selenium, Se -61% in Eggs, Grade A, Large, egg white Riboflavin (Vitamin B2) +31% in Eggs, Grade A, Large, egg white

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