Boiled Egg vs. Cashews

Nutrition comparison of Cooked Boiled Egg and Cashews


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

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

  • Both cashews and boiled egg are high in calories and protein.
  • Boiled egg has 4.2 times less sugar than cashew.
  • Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
  • Cashew has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin and Vitamin B12.
  • Cashew is an excellent source of dietary fiber, iron and potassium.
  • For omega-3 fatty acids, boiled egg has more dha than cashew.
Detailed nutritional comparison of boiled egg and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Cashews src

Calories and Carbs

calories

Both cashews and boiled egg are high in calories. Cashew has 257% more calories than boiled egg - cashew has 553 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and similar to cashews for fat. Boiled egg has a macronutrient ratio of 34:3:64 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Cashews
Protein 34% 12%
Carbohydrates 3% 21%
Fat 64% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and boiled egg has 96% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - cashew has 3.3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Boiled egg has 4.2 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and boiled egg has 1.1g of sugar.

Protein

protein

Both cashews and boiled egg are high in protein. Cashew has 45% more protein than boiled egg - cashew has 18.2g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Cashew is high in saturated fat and boiled egg has 58% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and cashew has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Cashews and boiled egg contain similar amounts of Vitamin C - cashew has 0.5mg 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 more Vitamin A than cashew - boiled egg has 149ug of Vitamin A per 100 grams and cashew does not contain significant amounts.

Vitamin D

Boiled egg is a great source of Vitamin D and it has more Vitamin D than cashew - boiled egg has 87iu of Vitamin D per 100 grams and cashew does not contain significant amounts.

Vitamin E

Cashews and boiled egg contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Cashew has 112 times more Vitamin K than boiled egg - cashew has 34.1ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin and Vitamin B12. Both boiled egg and cashews contain significant amounts of pantothenic acid and folate.

Boiled Egg Cashews
Thiamin 0.066 MG 0.423 MG
Riboflavin 0.513 MG 0.058 MG
Niacin 0.064 MG 1.062 MG
Pantothenic acid 1.398 MG 0.864 MG
Vitamin B6 0.121 MG 0.417 MG
Folate 44 UG 25 UG
Vitamin B12 1.11 UG ~

Minerals

calcium

Boiled egg is a great source of calcium and it has 35% more calcium than cashew - cashew has 37mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Cashew is an excellent source of iron and it has 461% more iron than boiled egg - cashew has 6.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Cashew is an excellent source of potassium and it has 424% more potassium than boiled egg - cashew has 660mg 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 Cashews
beta-carotene 11 UG ~
lutein + zeaxanthin 353 UG 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, boiled egg has more DHA than cashew per 100 grams. Both boiled egg and cashews contain significant amounts of alpha linoleic acid (ALA).

Boiled Egg Cashews
alpha linoleic acid 0.035 G 0.062 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 0.062 G

omega 6s

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

Boiled Egg Cashews
linoleic acid 1.188 G 7.782 G
other omega 6 ~ 0.266 G
Total 1.188 G 8.048 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 Cashews .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or boiled egg contain more calories in 100 grams?
Both cashews and boiled egg are high in calories. Cashew has 260% more calories than boiled egg - cashew has 553 calories in 100g and boiled egg has 155 calories.

Is cashews or boiled egg better for protein?
Both cashews and boiled egg are high in protein. Cashew has 50% more protein than boiled egg - cashew has 18.2g of protein per 100 grams and boiled egg has 12.6g of protein.

Does cashews or boiled egg contain more iron?
Cashew is an abundant source of iron and it has 460% more iron than boiled egg - cashew has 6.7mg of iron in 100 grams and boiled egg has 1.2mg of iron.

Does cashews or boiled egg contain more potassium?
Cashew is a rich source of potassium and it has 420% more potassium than boiled egg - cashew has 660mg of potassium in 100 grams and boiled egg has 126mg of potassium.