Flour vs Egg
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Flour 366
Egg 382
Protein (g)
Flour 51.1
Egg 81.1
Carbs (g)
Flour 32.9
Egg 7.80
Fat (g)
Flour 3.33
Egg 0
Fiber (g)
Flour —
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 51.1g per 100g.
Which has fewer calories?
Flour, soy, defatted — 366 vs 382 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 | Flour | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 382 kcal | -4% |
| Macronutrients | |||
| Water | 6.24 g | 5.80 g | +8% |
| Protein | 51.1 g | 81.1 g | -37% |
| Total lipid (fat) | 3.33 g | 0 g | |
| Carbohydrate, by difference | 32.9 g | 7.80 g | +322% |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0 g | |
| Fatty acids, total monounsaturated | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.542 mg | 0.005 mg | +10740% |
| Riboflavin (Vitamin B2) | 0.298 mg | 2.53 mg | -88% |
| Niacin (Vitamin B3) | 3.43 mg | 0.865 mg | +297% |
| Pantothenic acid (Vitamin B5) | — | 0.775 mg | |
| Vitamin B-6 — Pyridoxine | 0.618 mg | 0.036 mg | +1617% |
| Biotin (Vitamin B7) | — | 18.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | — | 0.180 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 62.0 mg | +445% |
| Iron, Fe | 7.34 mg | 0.150 mg | +4793% |
| Magnesium, Mg | 313 mg | 88.0 mg | +256% |
| Phosphorus, P | 726 mg | 111 mg | +554% |
| Potassium, K | 2480 mg | 1125 mg | +120% |
| Sodium, Na | 2.00 mg | 1280 mg | -100% |
| Zinc, Zn | 4.44 mg | 0.100 mg | +4340% |
| Copper, Cu | 1.51 mg | 0.114 mg | +1225% |
| Manganese, Mn | 3.81 mg | 0.007 mg | +54329% |
| Selenium, Se | 45.8 ug | 125 ug | -63% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 339 kcal | — | |
| Energy | 1530 kj | 1598 kj | -4% |
| Nitrogen | 8.18 g | — | |
| Ash | 6.45 g | 5.30 g | +22% |
| Total dietary fiber (AOAC 2011.25) | 24.3 g | — | |
| Total Sugars | — | 5.40 g | |
| Molybdenum, Mo | 211 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 18.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 18.0 ug | |
| Betaine | 2.80 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.616 g | 0.999 g | -38% |
| Threonine (EAA) | 1.97 g | 3.68 g | -47% |
| Isoleucine (EAA, BCAA) | 2.31 g | 4.58 g | -50% |
| Leucine (EAA, BCAA) | 4.11 g | 6.84 g | -40% |
| Lysine (EAA) | 3.06 g | 5.51 g | -45% |
| Methionine (EAA) | 0.622 g | 2.79 g | -78% |
| Cystine (conditionally essential) | — | 2.10 g | |
| Phenylalanine (EAA) | 2.86 g | 4.74 g | -40% |
| Tyrosine (conditionally essential) | 1.74 g | 3.15 g | -45% |
| Valine (EAA, BCAA) | 2.31 g | 5.16 g | -55% |
| Arginine (conditionally essential) | 3.93 g | 4.41 g | -11% |
| Histidine (EAA) | 1.27 g | 1.83 g | -31% |
| Alanine | 2.86 g | 4.68 g | -39% |
| Aspartic acid | 4.98 g | 8.25 g | -40% |
| Glutamic acid | 9.08 g | 10.8 g | -16% |
| Glycine (conditionally essential) | 1.79 g | 2.84 g | -37% |
| Proline (conditionally essential) | 2.84 g | 3.15 g | -10% |
| Serine | 2.70 g | 5.59 g | -52% |
| Hydroxyproline | 0.176 g | — | |
| Cysteine | 1.01 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 64.5 mg | — | |
| Genistein | 87.3 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 7.00 mg | — | |
| Choline from phosphatidylcholine | 63.0 mg | — | |
| Choline from phosphocholine | 1.50 mg | — | |
| Choline from sphingomyelin | 0.800 mg | — | |
| Free Choline | 120 mg | — | |
| Total Choline | 190 mg | — | |
| Isoflavones | |||
| Total isoflavones | 151 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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