Quinoa vs. Boiled Egg

Nutrition comparison of Cooked Quinoa and Cooked Boiled Egg

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked quinoa versus cooked boiled egg (100g each) below using 2020 USDA and NIH data[1].

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

  • Both quinoa and boiled egg are high in calories.
  • Boiled egg has 18 times less carbohydrates than quinoa.
  • Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, quinoa contains more niacin.
  • Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
  • Boiled egg is an excellent source of protein.
  • Quinoa has 13.1 times less saturated fat than boiled egg.
  • Quinoa is a great source of dietary fiber.
Detailed nutritional comparison of quinoa and boiled egg 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: Quinoa (Quinoa, cooked) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.

Image of Quinoa src
Image of Boiled Egg src

Calories and Carbs

calories

Both quinoa and boiled egg are high in calories. Boiled egg has 29% more calories than quinoa - quinoa has 120 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, quinoa is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Boiled Egg
Protein 15% 34%
Carbohydrates 71% 3%
Fat 15% 64%
Alcohol ~ ~

carbohydrates

Boiled egg has 18 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in boiled egg comprise of 100% sugar.

dietary fiber

Quinoa is a great source of dietary fiber and it has more dietary fiber than boiled egg - quinoa has 2.8g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Quinoa and boiled egg contain similar amounts of sugar - quinoa has 0.87g 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 186% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Quinoa has 13.1 times less saturated fat than boiled egg - quinoa has 0.23g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

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

Vitamins

Vitamin A

Boiled egg is a great source of Vitamin A and it has more Vitamin A than quinoa - boiled egg has 149ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.

Vitamin D

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

Vitamin E

Quinoa and boiled egg contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Boiled egg and quinoa contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

The B Vitamins

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

Quinoa Boiled Egg
Thiamin 0.107 MG 0.066 MG
Riboflavin 0.11 MG 0.513 MG
Niacin 0.412 MG 0.064 MG
Pantothenic acid ~ 1.398 MG
Vitamin B6 0.123 MG 0.121 MG
Folate 42 UG 44 UG
Vitamin B12 ~ 1.11 UG

Minerals

calcium

Boiled egg is a great source of calcium and it has 194% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Quinoa and boiled egg contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Quinoa has 37% more potassium than boiled egg - quinoa has 172mg 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 quinoa and boiled egg contain small amounts of beta-carotene.

Quinoa Boiled Egg
beta-carotene 3 UG 11 UG
lutein + zeaxanthin 53 UG 353 UG

Omega-3 and Omega-6

omega 3s

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

Quinoa Boiled Egg
alpha linoleic acid 0.085 G 0.035 G
DHA 0.015 G 0.038 G
EPA ~ 0.005 G
Total 0.1 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, both quinoa and boiled egg contain significant amounts of linoleic acid.

Quinoa Boiled Egg
linoleic acid 0.974 G 1.188 G
other omega 6 0.003 G 0.149 G
Total 0.977 G 1.337 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: Quinoa (Quinoa, cooked) and Boiled Egg (Egg, whole, cooked, hard-boiled) .

Cooked Quinoa 185g

( cup )
Daily Values (%)

Cooked Boiled Egg 136g

( cup )
222KCAL 11%
5% calories
211KCAL 11%
39G 16%
>999% carbohydrates
1.5G 1%
5.2G 21%
>999% dietary fiber
1.6G 7% sugar 1.5G
3.6G 6%
total fat 289%
14G 23%
0.43G 2%
saturated fat 923%
4.4G 25%
0.98G monounsaturated fat 461% 5.5G
2G 5% polyunsaturated fat 1.9G
cholesterol >999% 507MG
13MG 1%
sodium >999%
169MG 11%
Vitamins and Minerals
Vitamin A >999%
203UG 29%
Vitamin D >999%
118IU 24%
31MG 3%
calcium 119%
68MG 7%
2.8MG 15%
75% iron
1.6MG 9%
118MG 38%
743% magnesium
14MG 4%
318MG 14%
86% potassium
171MG 8%
0.2MG 18%
122% thiamin (Vit B1)
0.09MG 8%
0.2MG 19%
riboflavin (Vit B2) 250%
0.7MG 63%
0.76MG 5%
744% niacin (Vit B3)
0.09MG 1%
0.23MG 18%
44% Vitamin B6
0.16MG 13%
pantothenic acid (Vit B5) >999%
1.9MG 38%
78UG 19%
30% folate (Vit B9)
60UG 15%
Vitamin B12 >999%
1.5UG 63%
1.2MG 8%
Vitamin E 17%
1.4MG 9%
Vitamin K >999%
0.41UG 1%
8.1G 16%
protein 110%
17G 34%
43MG 10%
choline 830%
400MG 94%
0.36MG 30%
>999% copper
0.02MG 2%
fluoride >999%
6.5UG 0.2%
1.2MG 65%
>999% manganese
0.04MG 2%
281MG 40%
20% phosphorus
234MG 33%
5.2UG 9%
selenium 708%
42UG 76%
2MG 25%
43% zinc
1.4MG 18%
132G 31% Water 101G
33G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat.

FAQ

Does quinoa or boiled egg contain more calories in 100 grams?
Both quinoa and boiled egg are high in calories. Boiled egg has 30% more calories than quinoa - quinoa has 120 calories in 100g and boiled egg has 155 calories.

Is quinoa or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 190% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and boiled egg has 12.6g of protein.

Does quinoa or boiled egg have more carbohydrates?
By weight, boiled egg has 18 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in boiled egg comprise of 100% sugar.