Boiled Egg vs. Almonds
Nutrition comparison of Cooked Boiled Egg and Almonds
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
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and almonds:
- Both almonds and boiled egg are high in calcium, calories and protein.
- Almond has more thiamin, riboflavin and niacin, however, boiled egg contains more pantothenic acid and Vitamin B12.
- Almond is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Boiled egg has 18.2 times less carbohydrates than almond.
- Boiled egg is a great source of Vitamin A and Vitamin D.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and boiled egg are high in calories. Almond has 274% more calories than boiled egg - almond has 579 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in carbs and lighter in fat compared to almonds per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Almonds | |
|---|---|---|
| Protein | 34% | 14% |
| Carbohydrates | 3% | 14% |
| Fat | 64% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 18.2 times less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - almond has 12.5g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Almonds and boiled egg contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both almonds and boiled egg are high in protein. Almond has 68% more protein than boiled egg - almond has 21.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Almonds and boiled egg contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both almonds and boiled egg are low in trans fat - almond has 0.02g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and almond has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than almond - boiled egg has 149ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than almond - boiled egg has 87iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 23 times more Vitamin E than boiled egg - almond has 25.6mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and almonds contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin, however, boiled egg contains more pantothenic acid and Vitamin B12. Both boiled egg and almonds contain significant amounts of Vitamin B6 and folate.
| Boiled Egg | Almonds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.205 MG |
| Riboflavin | 0.513 MG | 1.138 MG |
| Niacin | 0.064 MG | 3.618 MG |
| Pantothenic acid | 1.398 MG | 0.471 MG |
| Vitamin B6 | 0.121 MG | 0.137 MG |
| Folate | 44 UG | 44 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both almonds and boiled egg are high in calcium. Almond has 438% more calcium than boiled egg - almond has 269mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Almond is an excellent source of iron and it has 212% more iron than boiled egg - almond has 3.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Almond is an excellent source of potassium and it has 482% more potassium than boiled egg - almond has 733mg 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 almonds contain small amounts of beta-carotene.
| Boiled Egg | Almonds | |
|---|---|---|
| beta-carotene | 11 UG | 1 UG |
| lutein + zeaxanthin | 353 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than almond per 100 grams.
| Boiled Egg | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.003 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Almonds | |
|---|---|---|
| linoleic acid | 1.188 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.188 G | 12.326 G |
Customize your serving size
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 Almonds (Nuts, almonds) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Almonds 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 almonds or boiled egg contain more calories in 100 grams?Both almonds and boiled egg are high in calories. Almond has 270% more calories than boiled egg - almond has 579 calories in 100g and boiled egg has 155 calories.
Is almonds or boiled egg better for protein?
Both almonds and boiled egg are high in protein. Almond has 70% more protein than boiled egg - almond has 21.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does almonds or boiled egg contain more calcium?
Both almonds and boiled egg are high in calcium. Almond has 440% more calcium than boiled egg - almond has 269mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does almonds or boiled egg contain more iron?
Almond is an abundant source of iron and it has 210% more iron than boiled egg - almond has 3.7mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does almonds or boiled egg contain more potassium?
Almond is a rich source of potassium and it has 480% more potassium than boiled egg - almond has 733mg of potassium in 100 grams and boiled egg has 126mg of potassium.