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 - boiled egg has 155kcal of calories per 100 grams and whey protein powder has 352kcal of calories.
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 - boiled egg has 12.6g of protein per 100 grams and whey protein powder has 78.1g of protein.
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.
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.
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 - 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 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
|
Daily Values (%) |
Whey Protein Powder
|
||||
|---|---|---|---|---|---|---|
| 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 | ||
| 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 % |