Boiled Egg vs. Broccoli
Nutrition comparison of Cooked Boiled Egg and Broccoli
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
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and broccoli:
- Both broccoli and boiled egg are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, broccoli contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Broccoli has 27.6 times less saturated fat than boiled egg.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- For omega-3 fatty acids, boiled egg has more dha than broccoli.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and broccoli has 78% less calories than boiled egg - broccoli has 34 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Broccoli | |
|---|---|---|
| Protein | 34% | 28% |
| Carbohydrates | 3% | 65% |
| Fat | 64% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and boiled egg contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than boiled egg - broccoli has 2.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Broccoli and boiled egg contain similar amounts of sugar - broccoli has 1.7g 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 346% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Broccoli has 27.6 times less saturated fat than boiled egg - broccoli has 0.11g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and broccoli has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than boiled egg - broccoli has 89.2mg 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 381% more Vitamin A than broccoli - broccoli has 31ug 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 broccoli - boiled egg has 87iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and boiled egg contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than boiled egg - broccoli has 101.6ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, broccoli contains more niacin. Both boiled egg and broccoli contain significant amounts of thiamin, Vitamin B6 and folate.
| Boiled Egg | Broccoli | |
|---|---|---|
| Thiamin | 0.066 MG | 0.071 MG |
| Riboflavin | 0.513 MG | 0.117 MG |
| Niacin | 0.064 MG | 0.639 MG |
| Pantothenic acid | 1.398 MG | 0.573 MG |
| Vitamin B6 | 0.121 MG | 0.175 MG |
| Folate | 44 UG | 63 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both broccoli and boiled egg are high in calcium. Broccoli is very similar to broccoli for calcium - broccoli has 47mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 63% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 151% more potassium than boiled egg - broccoli has 316mg 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,
| Boiled Egg | Broccoli | |
|---|---|---|
| beta-carotene | 11 UG | 361 UG |
| lutein + zeaxanthin | 353 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than broccoli per 100 grams. Both boiled egg and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.0215 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than broccoli per 100 grams.
| Boiled Egg | Broccoli | |
|---|---|---|
| linoleic acid | 1.188 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.188 G | 0.055 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 Broccoli (Broccoli, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Broccoli 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 broccoli or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and broccoli has 80% less calories than boiled egg - broccoli has 34 calories in 100g and boiled egg has 155 calories.
Is broccoli or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 350% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and boiled egg has 12.6g of protein.
Does broccoli or boiled egg have more carbohydrates?
By weight, broccoli and boiled egg contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does broccoli or boiled egg contain more calcium?
Both broccoli and boiled egg are high in calcium. Broccoli is very similar to broccoli for calcium - broccoli has 47mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does broccoli or boiled egg contain more potassium?
Broccoli is a rich source of potassium and it has 150% more potassium than boiled egg - broccoli has 316mg of potassium in 100 grams and boiled egg has 126mg of potassium.