Flour vs Egg
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, soy, full-fat is higher in more vitamins & minerals
Calories (kcal)
Flour 452
Egg 376
Protein (g)
Flour 38.6
Egg 82.4
Carbs (g)
Flour 27.9
Egg 4.47
Fat (g)
Flour 20.7
Egg 0.040
Fiber (g)
Flour —
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 38.6g per 100g.
Which has fewer calories?
Egg, white, dried, powder, stabilized, glucose reduced — 376 vs 452 kcal per 100g.
Which is more nutrient-dense?
Flour, soy, full-fat 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 | 452 kcal | 376 kcal | +20% |
| Macronutrients | |||
| Water | 7.85 g | 8.54 g | -8% |
| Protein | 38.6 g | 82.4 g | -53% |
| Total lipid (fat) | 20.7 g | 0.040 g | +51650% |
| Carbohydrate, by difference | 27.9 g | 4.47 g | +524% |
| 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) | 0.362 mg | 0.037 mg | +878% |
| Riboflavin (Vitamin B2) | 0.363 mg | 2.32 mg | -84% |
| Niacin (Vitamin B3) | 2.74 mg | 0.723 mg | +279% |
| Pantothenic acid (Vitamin B5) | — | 1.96 mg | |
| Vitamin B-6 — Pyridoxine | 0.340 mg | 0.024 mg | +1317% |
| Biotin (Vitamin B7) | — | 96.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | — | 0.530 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 | 258 mg | 89.0 mg | +190% |
| Iron, Fe | 9.51 mg | 0.240 mg | +3863% |
| Magnesium, Mg | 254 mg | 72.0 mg | +253% |
| Phosphorus, P | 607 mg | 89.0 mg | +582% |
| Potassium, K | 1860 mg | 1116 mg | +67% |
| Sodium, Na | 2.00 mg | 1238 mg | -100% |
| Zinc, Zn | 3.75 mg | 0.160 mg | +2244% |
| Copper, Cu | 1.09 mg | 0.170 mg | +541% |
| Manganese, Mn | 3.16 mg | 0.050 mg | +6220% |
| Selenium, Se | 14.3 ug | 125 ug | -89% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 452 kcal | — | |
| Energy (Atwater Specific Factors) | 421 kcal | — | |
| Energy | 1890 kj | 1573 kj | +20% |
| Nitrogen | 6.18 g | — | |
| Ash | 4.92 g | 4.55 g | +8% |
| Total Sugars | — | 0 g | |
| Molybdenum, Mo | 314 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 96.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 96.0 ug | |
| 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) | 0.450 g | 1.27 g | -64% |
| Threonine (EAA) | 1.48 g | 3.66 g | -60% |
| Isoleucine (EAA, BCAA) | 1.74 g | 5.02 g | -65% |
| Leucine (EAA, BCAA) | 3.06 g | 7.17 g | -57% |
| Lysine (EAA) | 2.14 g | 5.08 g | -58% |
| Methionine (EAA) | 0.485 g | 3.20 g | -85% |
| Cystine (conditionally essential) | — | 2.04 g | |
| Phenylalanine (EAA) | 2.15 g | 5.18 g | -59% |
| Tyrosine (conditionally essential) | 1.40 g | 3.31 g | -58% |
| Valine (EAA, BCAA) | 1.74 g | 6.17 g | -72% |
| Arginine (conditionally essential) | 2.94 g | 4.81 g | -39% |
| Histidine (EAA) | 0.950 g | 1.87 g | -49% |
| Alanine | 2.14 g | 5.31 g | -60% |
| Aspartic acid | 3.76 g | 7.29 g | -48% |
| Glutamic acid | 6.80 g | 11.5 g | -41% |
| Glycine (conditionally essential) | 1.35 g | 3.09 g | -56% |
| Proline (conditionally essential) | 2.13 g | 3.10 g | -31% |
| Serine | 2.07 g | 6.08 g | -66% |
| Hydroxyproline | 0.207 g | — | |
| Cysteine | 0.765 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 72.9 mg | — | |
| Genistein | 98.8 mg | — | |
| Isoflavones | |||
| Total isoflavones | 178 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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