Boiled Egg vs. Buttermilk

Nutrition comparison of Cooked Boiled Egg and Buttermilk


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 buttermilk (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in boiled egg and buttermilk:

  • Both buttermilk and boiled egg are high in calcium.
  • Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, buttermilk contains more niacin.
  • Boiled egg is a great source of Vitamin A and Vitamin D.
  • Boiled egg is an excellent source of protein.
Detailed nutritional comparison of boiled egg and buttermilk is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Buttermilk (Milk, buttermilk, fluid, whole) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Buttermilk src

Calories and Carbs

calories

Boiled egg is high in calories and buttermilk has 60% less calories than boiled egg - buttermilk has 62 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and heavier in fat compared to buttermilk per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for buttermilk, 21:32:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Buttermilk
Protein 34% 21%
Carbohydrates 3% 32%
Fat 64% 48%
Alcohol ~ ~

carbohydrates

Both buttermilk and boiled egg are low in carbohydrates - buttermilk has 4.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

The carbs in buttermilk and boiled egg are both made of 100% sugar.

sugar

Buttermilk and boiled egg contain similar amounts of sugar - buttermilk has 4.9g 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 292% more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Buttermilk has 42% less saturated fat than boiled egg - buttermilk has 1.9g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and buttermilk has 97% less cholesterol than boiled egg - buttermilk has 11mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin A

Boiled egg is a great source of Vitamin A and it has 217% more Vitamin A than buttermilk - buttermilk has 47ug 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 67% more Vitamin D than buttermilk - buttermilk has 52iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Buttermilk and boiled egg contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Buttermilk and boiled egg contain similar amounts of Vitamin K - buttermilk has 0.3ug 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, Vitamin B6, folate and Vitamin B12, however, buttermilk contains more niacin. Both boiled egg and buttermilk contain significant amounts of thiamin.

Boiled Egg Buttermilk
Thiamin 0.066 MG 0.047 MG
Riboflavin 0.513 MG 0.172 MG
Niacin 0.064 MG 0.09 MG
Pantothenic acid 1.398 MG 0.38 MG
Vitamin B6 0.121 MG 0.036 MG
Folate 44 UG 5 UG
Vitamin B12 1.11 UG 0.46 UG

Minerals

calcium

Both buttermilk and boiled egg are high in calcium. Buttermilk has 130% more calcium than boiled egg - buttermilk has 115mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Boiled egg has 38 times more iron than buttermilk - buttermilk has 0.03mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Buttermilk and boiled egg contain similar amounts of potassium - buttermilk has 135mg 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, both boiled egg and buttermilk contain small amounts of beta-carotene.

Boiled Egg Buttermilk
beta-carotene 11 UG 7 UG
lutein + zeaxanthin 353 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than buttermilk per 100 grams.

Boiled Egg Buttermilk
alpha linoleic acid 0.035 G 0.076 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 0.076 G

omega 6s

Comparing omega-6 fatty acids, boiled egg has more linoleic acid than buttermilk per 100 grams.

Boiled Egg Buttermilk
linoleic acid 1.188 G 0.122 G
other omega 6 0.149 G ~
Total 1.337 G 0.122 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Buttermilk .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Buttermilk (Milk, buttermilk, fluid, whole) .

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FAQ

Does buttermilk or boiled egg contain more calories in 100 grams?
Boiled egg is high in calories and buttermilk has 60% less calories than boiled egg - buttermilk has 62 calories in 100g and boiled egg has 155 calories.

Is buttermilk or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 290% more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and boiled egg has 12.6g of protein.

Does buttermilk or boiled egg have more carbohydrates?
By weight, both buttermilk and boiled egg are low in carbohydrates - buttermilk has 4.9g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in buttermilk and boiled egg are both made of 100% sugar.

Does buttermilk or boiled egg contain more calcium?
Both buttermilk and boiled egg are high in calcium. Buttermilk has 130% more calcium than boiled egg - buttermilk has 115mg of calcium in 100 grams and boiled egg has 50mg of calcium.