Boiled Egg vs. Orange
Nutrition comparison of Cooked Boiled Egg and Orange
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
orange
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and orange:
- Both orange and boiled egg are high in calcium.
- Boiled egg has 7.1 times less sugar than orange.
- Boiled egg has 9.3 times less carbohydrates than orange.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, orange contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Orange has 129.6 times less saturated fat than boiled egg.
- Orange has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than orange.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Orange (Oranges, raw, Florida) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and orange has 70% less calories than boiled egg - orange has 46 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 orange per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for orange, 6:91:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Orange | |
|---|---|---|
| Protein | 34% | 6% |
| Carbohydrates | 3% | 91% |
| Fat | 64% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 9.3 times less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Orange is a great source of dietary fiber and it has more dietary fiber than boiled egg - orange has 2.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg has 7.1 times less sugar than orange - orange has 9.1g 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 16 times more protein than orange - orange has 0.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Orange has 129.6 times less saturated fat than boiled egg - orange 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 orange has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and orange does not contain significant amounts.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than boiled egg - orange has 45mg 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 12 times more Vitamin A than orange - orange has 11ug 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 more Vitamin D than orange - boiled egg has 87iu of Vitamin D per 100 grams and orange does not contain significant amounts.
Vitamin E
Orange and boiled egg contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and orange contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, orange contains more niacin. Both boiled egg and orange contain significant amounts of thiamin.
| Boiled Egg | Orange | |
|---|---|---|
| Thiamin | 0.066 MG | 0.1 MG |
| Riboflavin | 0.513 MG | 0.04 MG |
| Niacin | 0.064 MG | 0.4 MG |
| Pantothenic acid | 1.398 MG | 0.25 MG |
| Vitamin B6 | 0.121 MG | 0.051 MG |
| Folate | 44 UG | 17 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both orange and boiled egg are high in calcium. Orange is very similar to orange for calcium - orange has 43mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 12 times more iron than orange - orange has 0.09mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Orange has 34% more potassium than boiled egg - orange has 169mg 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, orange has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than orange per 100 grams.
| Boiled Egg | Orange | |
|---|---|---|
| beta-carotene | 11 UG | 71 UG |
| lutein + zeaxanthin | 353 UG | 129 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than orange per 100 grams.
| Boiled Egg | Orange | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.011 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than orange per 100 grams.
| Boiled Egg | Orange | |
|---|---|---|
| linoleic acid | 1.188 G | 0.031 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.031 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 Orange .
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Orange (Oranges, raw, Florida) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Orange 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 orange or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and orange has 70% less calories than boiled egg - orange has 46 calories in 100g and boiled egg has 155 calories.
Is orange or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 16 times more protein than orange - orange has 0.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Does orange or boiled egg have more carbohydrates?
By weight, boiled egg has 9.3 times fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
Does orange or boiled egg contain more calcium?
Both orange and boiled egg are high in calcium. Orange is very similar to orange for calcium - orange has 43mg of calcium in 100 grams and boiled egg has 50mg of calcium.