Boiled Egg vs. Apple
Nutrition comparison of Cooked Boiled Egg and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and apple:
- Apple has 115.6 times less saturated fat than boiled egg.
- Apple has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than apple.
- Apple is a great source of dietary fiber.
- Boiled egg has 11.3 times less carbohydrates than apple.
- Boiled egg has 8.2 times less sugar than apple.
- Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, apple contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and apple has 66% less calories than boiled egg - apple has 52 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Boiled egg has a macronutrient ratio of 34:3:63 and for apple, 2:95:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Apple | |
|---|---|---|
| Protein | 34% | 2% |
| Carbohydrates | 3% | 95% |
| Fat | 63% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 11.3 times less carbohydrates than apple - apple has 13.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Apple is a great source of dietary fiber and it has more dietary fiber than boiled egg - apple has 2.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg has 8.2 times less sugar than apple - apple has 10.4g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 47 times more protein than apple - apple has 0.26g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Apple has 115.6 times less saturated fat than boiled egg - apple has 0.03g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and apple has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has more Vitamin C than boiled egg - apple has 4.6mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 48 times more Vitamin A than apple - apple has 3ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than apple - boiled egg has 87iu of Vitamin D per 100 grams and apple does not contain significant amounts.
Vitamin E
Apple and boiled egg contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Apple and boiled egg contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, apple contains more niacin.
| Boiled Egg | Apple | |
|---|---|---|
| Thiamin | 0.066 MG | 0.017 MG |
| Riboflavin | 0.513 MG | 0.026 MG |
| Niacin | 0.064 MG | 0.091 MG |
| Pantothenic acid | 1.398 MG | 0.061 MG |
| Vitamin B6 | 0.121 MG | 0.041 MG |
| Folate | 44 UG | 3 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 733% more calcium than apple - apple has 6mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 892% more iron than apple - apple has 0.12mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Apple and boiled egg contain similar amounts of potassium - apple has 107mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, apple has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than apple per 100 grams.
| Boiled Egg | Apple | |
|---|---|---|
| beta-carotene | 11 UG | 27 UG |
| lutein + zeaxanthin | 353 UG | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than apple per 100 grams.
| Boiled Egg | Apple | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.009 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than apple per 100 grams.
| Boiled Egg | Apple | |
|---|---|---|
| linoleic acid | 1.188 G | 0.043 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.043 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Apple g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apple or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and apple has 70% less calories than boiled egg - apple has 52 calories in 100g and boiled egg has 155 calories.
Is apple or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 47 times more protein than apple - apple has 0.26g of protein per 100 grams and boiled egg has 12.6g of protein.
Does apple or boiled egg have more carbohydrates?
By weight, boiled egg has 11.3 times fewer carbohydrates than apple - apple has 13.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.