Boiled Egg vs. Whey Protein Powder

Nutrition comparison of Cooked Boiled Egg and Whey Protein Powder


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

For a quick recap of significant nutrients and differences in boiled egg and whey protein powder:

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


Calories and Carbs

calories

Both boiled egg and whey protein powder are high in calories - boiled egg has 155kcal of calories per 100 grams and whey protein powder has 352kcal of calories.

dietary fiber

Whey protein powder is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - whey protein powder has 3.1g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Whey protein powder has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both boiled egg and whey protein powder are high in protein - boiled egg has 12.6g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Whey protein powder has less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

Vitamins

Vitamin A

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

Vitamin D

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

Vitamin E

Boiled egg has more Vitamin E than whey protein powder - boiled egg has 1mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, boiled egg contains more pantothenic acid. Both boiled egg and whey protein powder contain significant amounts of folate.

Boiled Egg Whey Protein Powder
Thiamin 0.066 MG 0.609 MG
Riboflavin 0.513 MG 2.017 MG
Niacin 0.064 MG 1.136 MG
Pantothenic acid 1.398 MG ~
Vitamin B6 0.121 MG 0.607 MG
Folate 44 UG 33 UG
Vitamin B12 1.11 UG 2.45 UG

Minerals

calcium

Both boiled egg and whey protein powder are high in calcium - boiled egg has 50mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Boiled egg and whey protein powder contain similar amounts of iron - boiled egg has 1.2mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Whey protein powder is an excellent source of potassium and it has more potassium than boiled egg - boiled egg has 126mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Boiled Egg Whey Protein Powder
alpha linoleic acid 0.035 G 0.034 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 0.034 G

omega 6s

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

Boiled Egg Whey Protein Powder
linoleic acid 1.188 G 0.264 G
other omega 6 0.149 G ~
Total 1.337 G 0.264 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 Whey Protein Powder (Protein powder, whey based, NFS) .

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Cooked Boiled Egg
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