Boiled Egg vs. Walnut

Nutrition comparison of Cooked Boiled Egg and Walnut


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

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

  • Both walnut and boiled egg are high in calcium, calories and protein.
  • Boiled egg has 11.2 times less carbohydrates than walnut.
  • Boiled egg is a great source of Vitamin A and Vitamin D.
  • Walnut has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of boiled egg and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Walnut src

Calories and Carbs

calories

Both walnut and boiled egg are high in calories. Walnut has 322% more calories than boiled egg - walnut has 654 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Walnut
Protein 34% 9%
Carbohydrates 3% 8%
Fat 64% 84%
Alcohol ~ ~

carbohydrates

Boiled egg has 11.2 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.

dietary fiber

Walnut is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - walnut has 6.7g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.

sugar

Walnut and boiled egg contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and boiled egg has 1.1g of sugar.

Protein

protein

Both walnut and boiled egg are high in protein. Walnut has 21% more protein than boiled egg - walnut has 15.2g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Walnut is high in saturated fat and boiled egg has 47% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and walnut has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and walnut does not contain significant amounts.

Vitamins

Vitamin C

Walnut has more Vitamin C than boiled egg - walnut has 1.3mg 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 148 times more Vitamin A than walnut - walnut has 1ug 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 walnut - boiled egg has 87iu of Vitamin D per 100 grams and walnut does not contain significant amounts.

Vitamin E

Walnut and boiled egg contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Walnut and boiled egg contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

Walnut has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.

Boiled Egg Walnut
Thiamin 0.066 MG 0.341 MG
Riboflavin 0.513 MG 0.15 MG
Niacin 0.064 MG 1.125 MG
Pantothenic acid 1.398 MG 0.57 MG
Vitamin B6 0.121 MG 0.537 MG
Folate 44 UG 98 UG
Vitamin B12 1.11 UG ~

Minerals

calcium

Both walnut and boiled egg are high in calcium. Walnut has 96% more calcium than boiled egg - walnut has 98mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Walnut is a great source of iron and it has 145% more iron than boiled egg - walnut has 2.9mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Walnut is an excellent source of potassium and it has 250% more potassium than boiled egg - walnut has 441mg 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, both boiled egg and walnut contain small amounts of beta-carotene.

Boiled Egg Walnut
beta-carotene 11 UG 12 UG
lutein + zeaxanthin 353 UG 9 UG

Omega-3 and Omega-6

omega 3s

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

Boiled Egg Walnut
alpha linoleic acid 0.035 G 9.08 G
DHA 0.038 G ~
EPA 0.005 G ~
Total 0.078 G 9.08 G

omega 6s

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

Boiled Egg Walnut
linoleic acid 1.188 G 38.093 G
other omega 6 ~ 0.063 G
Total 1.188 G 38.156 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 Walnut .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Walnut (Nuts, walnuts, english) .

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FAQ

Does walnut or boiled egg contain more calories in 100 grams?
Both walnut and boiled egg are high in calories. Walnut has 320% more calories than boiled egg - walnut has 654 calories in 100g and boiled egg has 155 calories.

Is walnut or boiled egg better for protein?
Both walnut and boiled egg are high in protein. Walnut has 20% more protein than boiled egg - walnut has 15.2g of protein per 100 grams and boiled egg has 12.6g of protein.

Does walnut or boiled egg contain more calcium?
Both walnut and boiled egg are high in calcium. Walnut has 100% more calcium than boiled egg - walnut has 98mg of calcium in 100 grams and boiled egg has 50mg of calcium.

Does walnut or boiled egg contain more potassium?
Walnut is a rich source of potassium and it has 250% more potassium than boiled egg - walnut has 441mg of potassium in 100 grams and boiled egg has 126mg of potassium.