Flour vs Eggs

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

Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals

Calories (kcal)

Flour 366
Eggs 334

Protein (g)

Flour 51.1
Eggs 16.2

Carbs (g)

Flour 32.9
Eggs 1.02

Fat (g)

Flour 3.33
Eggs 28.8

Fiber (g)

Flour —
Eggs —

Quick answers

Which has more protein?

Flour, soy, defatted — 51.1g vs 16.2g per 100g.

Which has fewer calories?

Eggs, Grade A, Large, egg yolk — 334 vs 366 kcal per 100g.

Which is more nutrient-dense?

Eggs, Grade A, Large, egg yolk 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 Eggs
Energy
Energy 366 kcal 334 kcal
Macronutrients
Water 6.24 g 52.1 g
Protein 51.1 g 16.2 g
Total lipid (fat) 3.33 g 28.8 g
Carbohydrate, by difference 32.9 g 1.02 g
Vitamins
Thiamin (Vitamin B1) 0.542 mg —
Riboflavin (Vitamin B2) 0.298 mg 0.467 mg
Niacin (Vitamin B3) 3.43 mg —
Vitamin B-6 — Pyridoxine 0.618 mg —
Vitamin E (alpha-tocopherol) — 5.64 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 45.8 ug 55.8 ug
Other Nutrients
Energy (Atwater General Factors) 366 kcal 328 kcal
Energy (Atwater Specific Factors) 339 kcal 334 kcal
Energy 1530 kj 1400 kj
Nitrogen 8.18 g 2.59 g
Ash 6.45 g 1.89 g
Total dietary fiber (AOAC 2011.25) 24.3 g —
Molybdenum, Mo 211 ug —
Biotin — 45.9 ug
Betaine 2.80 mg 0.900 mg
cis-beta-Carotene — 0 ug
trans-beta-Carotene — 0 ug
Beta-cryptoxanthin (Provitamin A) — 2.00 ug
cis-Lycopene — 0 ug
trans-Lycopene — 2.00 ug
cis-Lutein/Zeaxanthin — 121 ug
Alpha-carotene (Provitamin A) — 612 ug
Zeaxanthin — 546 ug
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 1.02 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 0.220 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0.300 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0.140 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0.010 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Tryptophan (EAA) 0.616 g 0.174 g
Threonine (EAA) 1.97 g 0.789 g
Isoleucine (EAA, BCAA) 2.31 g 0.766 g
Leucine (EAA, BCAA) 4.11 g 1.35 g
Lysine (EAA) 3.06 g 1.20 g
Methionine (EAA) 0.622 g 0.398 g
Phenylalanine (EAA) 2.86 g 0.673 g
Tyrosine (conditionally essential) 1.74 g 0.684 g
Valine (EAA, BCAA) 2.31 g 0.846 g
Arginine (conditionally essential) 3.93 g 1.12 g
Histidine (EAA) 1.27 g 0.369 g
Alanine 2.86 g 0.769 g
Aspartic acid 4.98 g 1.50 g
Glutamic acid 9.08 g 1.99 g
Glycine (conditionally essential) 1.79 g 0.470 g
Proline (conditionally essential) 2.84 g 0.748 g
Serine 2.70 g 1.29 g
Hydroxyproline 0.176 g 0 g
Cysteine 1.01 g 0.425 g
Daidzein 64.5 mg 0.020 mg
Genistein 87.3 mg 0.010 mg
Choline
Choline from glycerophoshocholine 7.00 mg 0.900 mg
Choline from phosphatidylcholine 63.0 mg 630 mg
Choline from phosphocholine 1.50 mg 1.00 mg
Choline from sphingomyelin 0.800 mg 45.0 mg
Free Choline 120 mg 1.30 mg
Total Choline 190 mg 680 mg
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.

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

Dig deeper — biggest differences

Protein +215% in Flour, soy, defatted Riboflavin (Vitamin B2) -36% in Flour, soy, defatted

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