Boiled Egg vs. Banana
Nutrition comparison of Cooked Boiled Egg and Banana
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
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and banana:
- Banana has 28.1 times less saturated fat than boiled egg.
- Banana has more beta-carotene and alpha-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than banana.
- Banana has signficantly more Vitamin C than boiled egg.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Boiled egg has 9.9 times less sugar than banana.
- Boiled egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, banana contains more niacin and Vitamin B6.
- Boiled egg has signficantly less carbohydrates than banana.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- For omega-3 fatty acids, boiled egg has more dha than banana.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and banana has 43% less calories than boiled egg - boiled egg has 155 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Boiled egg has a macronutrient ratio of 34:3:63 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Banana | |
|---|---|---|
| Protein | 34% | 5% |
| Carbohydrates | 3% | 93% |
| Fat | 63% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than banana - boiled egg has 1.1g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has more dietary fiber than boiled egg - banana has 2.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg has 9.9 times less sugar than banana - boiled egg has 1.1g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Boiled egg is an excellent source of protein and it has 10 times more protein than banana - boiled egg has 12.6g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has 28.1 times less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and banana has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than boiled egg - banana has 8.7mg 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 banana - boiled egg has 149ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than banana - boiled egg has 87iu of Vitamin D per 100 grams and banana does not contain significant amounts.
Vitamin E
Boiled egg and banana contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Boiled egg and banana contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, banana contains more niacin and Vitamin B6. Both boiled egg and banana contain significant amounts of thiamin.
| Boiled Egg | Banana | |
|---|---|---|
| Thiamin | 0.066 MG | 0.031 MG |
| Riboflavin | 0.513 MG | 0.073 MG |
| Niacin | 0.064 MG | 0.665 MG |
| Pantothenic acid | 1.398 MG | 0.334 MG |
| Vitamin B6 | 0.121 MG | 0.367 MG |
| Folate | 44 UG | 20 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 900% more calcium than banana - boiled egg has 50mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Boiled egg has 358% more iron than banana - boiled egg has 1.2mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 184% more potassium than boiled egg - boiled egg has 126mg of potassium per 100 grams and banana has 358mg 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, banana has more beta-carotene and alpha-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than banana per 100 grams.
| Boiled Egg | Banana | |
|---|---|---|
| beta-carotene | 11 UG | 26 UG |
| lutein + zeaxanthin | 353 UG | 22 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than banana per 100 grams. Both boiled egg and banana contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Banana | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.027 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than banana per 100 grams.
| Boiled Egg | Banana | |
|---|---|---|
| linoleic acid | 1.188 G | 0.046 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.046 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 Banana (Bananas, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Banana 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 boiled egg or banana contain more calories in 100 grams?Boiled egg is high in calories and banana has 40% less calories than boiled egg - boiled egg has 155 calories in 100g and banana has 89 calories.
Is boiled egg or banana better for protein?
Boiled egg is a fantastic source of protein and it has 10 times more protein than banana - boiled egg has 12.6g of protein per 100 grams and banana has 1.1g of protein.
Does boiled egg or banana have more carbohydrates?
By weight, boiled egg has signficantly fewer carbohydrates than banana - boiled egg has 1.1g of carbs for 100g and banana has 22.8g of carbohydrates.
Does boiled egg or banana contain more potassium?
Banana is a rich source of potassium and it has 180% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and banana has 358mg of potassium.