Boiled Egg vs. Russet Potato
Nutrition comparison of Cooked Boiled Egg and Russet Potato
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
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and russet potato:
- Boiled egg has 15.1 times less carbohydrates than russet potato.
- Boiled egg has more riboflavin, pantothenic acid, folate and Vitamin B12, however, russet potato contains more niacin and Vitamin B6.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Russet potato has 124.6 times less saturated fat than boiled egg.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and russet potato has 49% less calories than boiled egg - russet potato has 79 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Russet Potato | |
|---|---|---|
| Protein | 34% | 11% |
| Carbohydrates | 3% | 89% |
| Fat | 64% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 15.1 times less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% sugar, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Russet potato has more dietary fiber than boiled egg - russet potato has 1.3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Russet potato and boiled egg contain similar amounts of sugar - russet potato has 0.62g 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 488% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Russet potato has 124.6 times less saturated fat than boiled egg - russet potato has 0.03g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and russet potato has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has more Vitamin C than boiled egg - russet potato has 5.7mg 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 more Vitamin A than russet potato - boiled egg has 149ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than russet potato - boiled egg has 87iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and boiled egg contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Russet potato and boiled egg contain similar amounts of Vitamin K - russet potato has 1.8ug 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, folate and Vitamin B12, however, russet potato contains more niacin and Vitamin B6. Both boiled egg and russet potato contain significant amounts of thiamin.
| Boiled Egg | Russet Potato | |
|---|---|---|
| Thiamin | 0.066 MG | 0.082 MG |
| Riboflavin | 0.513 MG | 0.033 MG |
| Niacin | 0.064 MG | 1.035 MG |
| Pantothenic acid | 1.398 MG | 0.301 MG |
| Vitamin B6 | 0.121 MG | 0.345 MG |
| Folate | 44 UG | 14 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 285% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Russet potato and boiled egg contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 231% more potassium than boiled egg - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 353 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than russet potato per 100 grams.
| Boiled Egg | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.01 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than russet potato per 100 grams.
| Boiled Egg | Russet Potato | |
|---|---|---|
| linoleic acid | 1.188 G | 0.032 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and russet potato has 50% less calories than boiled egg - russet potato has 79 calories in 100g and boiled egg has 155 calories.
Is russet potato or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 490% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Does russet potato or boiled egg have more carbohydrates?
By weight, boiled egg has 15.1 times fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in boiled egg comprise of 100% sugar.
Does russet potato or boiled egg contain more potassium?
Russet potato is a rich source of potassium and it has 230% more potassium than boiled egg - russet potato has 417mg of potassium in 100 grams and boiled egg has 126mg of potassium.