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 calories. Whey protein powder has 127% more calories than boiled egg - boiled egg has 155 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, boiled egg is much lighter in protein, lighter in carbs and much heavier in fat compared to whey protein powder per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Whey Protein Powder | |
|---|---|---|
| Protein | 34% | 89% |
| Carbohydrates | 3% | 7% |
| Fat | 64% | 4% |
| Alcohol | ~ | ~ |
Boiled egg and whey protein powder contain similar amounts carbs - boiled egg has 1.1g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
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.
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.
Both boiled egg and whey protein powder are high in protein. Whey protein powder has 521% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and whey protein powder has 78.1g of protein.
Whey protein powder has 3.1 times 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.
Boiled egg is high in cholesterol and whey protein powder has 96% less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and whey protein powder has 16mg of cholesterol.
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.
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.
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.
Boiled egg and whey protein powder contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
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 |
Both boiled egg and whey protein powder are high in calcium. Whey protein powder has 838% more calcium than boiled egg - boiled egg has 50mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
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.
Whey protein powder is an excellent source of potassium and it has 297% more potassium than boiled egg - boiled egg has 126mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
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 |
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 |
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) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||