Boiled Egg vs. Mozzarella Cheese

Nutrition comparison of Cooked Boiled Egg and Mozzarella Cheese


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 mozzarella cheese (100g each) below using 2020 USDA and NIH data[1].

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

  • Both mozzarella cheese and boiled egg are high in Vitamin A, calcium, calories and protein.
  • Boiled egg has more thiamin, pantothenic acid and folate, however, mozzarella cheese contains more niacin.
  • Boiled egg is a great source of Vitamin D.
  • Mozzarella cheese has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than mozzarella cheese.
Detailed nutritional comparison of boiled egg and mozzarella cheese 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Mozzarella Cheese src

Here's an infographic summarizing the nutritional differences between boiled egg and mozzarella cheese. marks particularly rich nutrients.


Calories and Carbs

calories

Both mozzarella cheese and boiled egg are high in calories. Mozzarella cheese has 105% more calories than boiled egg - mozzarella cheese has 318 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to mozzarella cheese for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Mozzarella Cheese
Protein 34% 27%
Carbohydrates 3% 3%
Fat 64% 70%
Alcohol ~ ~

carbohydrates

Both mozzarella cheese and boiled egg are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

sugar

Mozzarella cheese and boiled egg contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and boiled egg has 1.1g of sugar.

Protein

protein

Both mozzarella cheese and boiled egg are high in protein. Mozzarella cheese has 72% more protein than boiled egg - mozzarella cheese has 21.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and boiled egg has 79% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and mozzarella cheese has 76% less cholesterol than boiled egg - mozzarella cheese has 89mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin A

Both mozzarella cheese and boiled egg are high in Vitamin A. Mozzarella cheese has 32% more Vitamin A than boiled egg - mozzarella cheese has 197ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has 383% more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Mozzarella cheese and boiled egg contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Mozzarella cheese and boiled egg contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

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

Boiled Egg Mozzarella Cheese
Thiamin 0.066 MG 0.016 MG
Riboflavin 0.513 MG 0.27 MG
Niacin 0.064 MG 0.094 MG
Pantothenic acid 1.398 MG 0.071 MG
Vitamin B6 0.121 MG 0.062 MG
Folate 44 UG 8 UG
Vitamin B12 1.11 UG 0.73 UG

Minerals

calcium

Both mozzarella cheese and boiled egg are high in calcium. Mozzarella cheese has 10 times more calcium than boiled egg - mozzarella cheese has 575mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Boiled egg has 495% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Boiled egg has 68% more potassium than mozzarella cheese - mozzarella cheese has 75mg 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, mozzarella cheese has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than mozzarella cheese per 100 grams.

Boiled Egg Mozzarella Cheese
beta-carotene 11 UG 63 UG
lutein + zeaxanthin 353 UG ~

Omega-3 and Omega-6

omega 3s

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

Boiled Egg Mozzarella Cheese
alpha linoleic acid 0.035 G 0.212 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, boiled egg has more linoleic acid than mozzarella cheese per 100 grams.

Boiled Egg Mozzarella Cheese
linoleic acid 1.188 G 0.566 G
other omega 6 0.149 G ~
Total 1.337 G 0.566 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Boiled Egg or Mozzarella Cheese .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .

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FAQ

Does mozzarella cheese or boiled egg contain more calories in 100 grams?
Both mozzarella cheese and boiled egg are high in calories. Mozzarella cheese has 110% more calories than boiled egg - mozzarella cheese has 318 calories in 100g and boiled egg has 155 calories.

Is mozzarella cheese or boiled egg better for protein?
Both mozzarella cheese and boiled egg are high in protein. Mozzarella cheese has 70% more protein than boiled egg - mozzarella cheese has 21.6g of protein per 100 grams and boiled egg has 12.6g of protein.

Does mozzarella cheese or boiled egg contain more calcium?
Both mozzarella cheese and boiled egg are high in calcium. Mozzarella cheese has 10 times more calcium than boiled egg - mozzarella cheese has 575mg of calcium in 100 grams and boiled egg has 50mg of calcium.