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 148
Flour 366
Protein (g)
Eggs 12.4
Flour 51.1
Carbs (g)
Eggs 0.960
Flour 32.9
Fat (g)
Eggs 9.96
Flour 3.33
Fiber (g)
Eggs 0
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 12.4g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg whole — 148 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 | 148 kcal | 366 kcal | -60% |
| Macronutrients | |||
| Water | 75.8 g | 6.24 g | +1115% |
| Protein | 12.4 g | 51.1 g | -76% |
| Total lipid (fat) | 9.96 g | 3.33 g | +199% |
| Carbohydrate, by difference | 0.960 g | 32.9 g | -97% |
| Fiber, total dietary | 0 g | — | |
| Sugars, Total | 0.200 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.20 g | — | |
| Fatty acids, total monounsaturated | 3.63 g | — | |
| Cholesterol | 411 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.077 mg | 0.542 mg | -86% |
| Riboflavin (Vitamin B2) | 0.419 mg | 0.298 mg | +41% |
| Niacin (Vitamin B3) | 0 mg | 3.43 mg | -100% |
| Vitamin B-6 — Pyridoxine | 0.063 mg | 0.618 mg | -90% |
| Biotin (Vitamin B7) | 71.0 ug | — | |
| Choline, total | 335 mg | — | |
| Vitamin B-12 — Cobalamin | 1.02 ug | — | |
| Vitamin A, RAE | 180 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin D (D2 + D3) | 2.46 ug | — | |
| Minerals | |||
| Calcium, Ca | 48.0 mg | 338 mg | -86% |
| Iron, Fe | 1.67 mg | 7.34 mg | -77% |
| Magnesium, Mg | 11.4 mg | 313 mg | -96% |
| Phosphorus, P | 184 mg | 726 mg | -75% |
| Potassium, K | 132 mg | 2480 mg | -95% |
| Sodium, Na | 129 mg | 2.00 mg | +6350% |
| Zinc, Zn | 1.24 mg | 4.44 mg | -72% |
| Copper, Cu | 0 mg | 1.51 mg | -100% |
| Manganese, Mn | 0 mg | 3.81 mg | -100% |
| Selenium, Se | 31.1 ug | 45.8 ug | -32% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 143 kcal | 366 kcal | -61% |
| Energy (Atwater Specific Factors) | 147 kcal | 339 kcal | -57% |
| Energy | 617 kj | 1530 kj | -60% |
| Nitrogen | 1.99 g | 8.18 g | -76% |
| Total fat (NLEA) | 8.65 g | — | |
| Ash | 0.850 g | 6.45 g | -87% |
| Carbohydrate, by summation | 0.200 g | — | |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0 g | — | |
| Iodine, I | 49.1 ug | — | |
| Molybdenum, Mo | — | 211 ug | |
| Choline, free | 0.600 mg | — | |
| Choline, from phosphocholine | 309 mg | — | |
| Choline, from phosphotidyl choline | 0.200 mg | — | |
| Choline, from glycerophosphocholine | 0.200 mg | — | |
| Choline, from sphingomyelin | 25.1 mg | — | |
| Betaine | 0.600 mg | 2.80 mg | -79% |
| Retinol | 179 ug | — | |
| cis-beta-Carotene | 0 ug | — | |
| trans-beta-Carotene | 0 ug | — | |
| Beta-carotene (Provitamin A) | 13.0 ug | — | |
| Cryptoxanthin, alpha | 13.0 ug | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| cis-Lycopene | 0 ug | — | |
| trans-Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | 57.0 ug | — | |
| Alpha-carotene (Provitamin A) | 230 ug | — | |
| Zeaxanthin | 229 ug | — | |
| Vitamin D (D2 + D3 — total) | 98.4 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.46 ug | — | |
| 25-hydroxycholecalciferol | 0.560 ug | — | |
| SFA 14:0 (Myristic acid) | 0.032 g | — | |
| SFA 16:0 (Palmitic acid) | 2.32 g | — | |
| SFA 18:0 (Stearic acid) | 0.813 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.238 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.35 g | — | |
| Fatty acids, total polyunsaturated | 1.82 g | — | |
| PUFA 18:2 c | 1.46 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.46 g | — | |
| PUFA 18:3 c | 0.011 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.011 g | — | |
| PUFA 20:3 c | 0.020 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.020 g | — | |
| Tryptophan (EAA) | 0.166 g | 0.616 g | -73% |
| Threonine (EAA) | 0.594 g | 1.97 g | -70% |
| Isoleucine (EAA, BCAA) | 0.616 g | 2.31 g | -73% |
| Leucine (EAA, BCAA) | 1.05 g | 4.11 g | -74% |
| Lysine (EAA) | 0.832 g | 3.06 g | -73% |
| Methionine (EAA) | 0.418 g | 0.622 g | -33% |
| Phenylalanine (EAA) | 0.660 g | 2.86 g | -77% |
| Tyrosine (conditionally essential) | 0.512 g | 1.74 g | -71% |
| Valine (EAA, BCAA) | 0.734 g | 2.31 g | -68% |
| Arginine (conditionally essential) | 0.787 g | 3.93 g | -80% |
| Histidine (EAA) | 0.283 g | 1.27 g | -78% |
| Alanine | 0.667 g | 2.86 g | -77% |
| Aspartic acid | 1.27 g | 4.98 g | -74% |
| Glutamic acid | 1.63 g | 9.08 g | -82% |
| Glycine (conditionally essential) | 0.408 g | 1.79 g | -77% |
| Proline (conditionally essential) | 0.560 g | 2.84 g | -80% |
| Serine | 0.919 g | 2.70 g | -66% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.385 g | 1.01 g | -62% |
| Daidzein | 0.020 mg | 64.5 mg | -100% |
| Genistein | 0.020 mg | 87.3 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | 7.00 mg | -91% |
| Choline from phosphatidylcholine | 240 mg | 63.0 mg | +281% |
| Choline from phosphocholine | 0.600 mg | 1.50 mg | -60% |
| Choline from sphingomyelin | 11.0 mg | 0.800 mg | +1275% |
| Free Choline | 0.600 mg | 120 mg | -99% |
| Total Choline | 250 mg | 190 mg | +32% |
| Iodine | |||
| Iodine mcg/100gB | 49.2 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 1.10 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.050 mg | 151 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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