Boiled Egg vs. Cashews
Nutrition comparison of Cooked Boiled Egg and Cashews
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
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and cashews:
- Both cashews and boiled egg are high in calories and protein.
- Boiled egg has 4.2 times less sugar than cashew.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Cashew has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin and Vitamin B12.
- Cashew is an excellent source of dietary fiber, iron and potassium.
- For omega-3 fatty acids, boiled egg has more dha than cashew.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and boiled egg are high in calories. Cashew has 257% more calories than boiled egg - cashew has 553 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and similar to cashews for fat. Boiled egg has a macronutrient ratio of 34:3:64 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Cashews | |
|---|---|---|
| Protein | 34% | 13% |
| Carbohydrates | 3% | 21% |
| Fat | 64% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and boiled egg has 96% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - cashew has 3.3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg has 4.2 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both cashews and boiled egg are high in protein. Cashew has 45% more protein than boiled egg - cashew has 18.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Cashew is high in saturated fat and boiled egg has 58% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and cashew has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and boiled egg contain similar amounts of Vitamin C - cashew has 0.5mg 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 more Vitamin A than cashew - boiled egg has 149ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than cashew - boiled egg has 87iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and boiled egg contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Cashew has 112 times more Vitamin K than boiled egg - cashew has 34.1ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin and Vitamin B12. Both boiled egg and cashews contain significant amounts of pantothenic acid and folate.
| Boiled Egg | Cashews | |
|---|---|---|
| Thiamin | 0.066 MG | 0.423 MG |
| Riboflavin | 0.513 MG | 0.058 MG |
| Niacin | 0.064 MG | 1.062 MG |
| Pantothenic acid | 1.398 MG | 0.864 MG |
| Vitamin B6 | 0.121 MG | 0.417 MG |
| Folate | 44 UG | 25 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 35% more calcium than cashew - cashew has 37mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Cashew is an excellent source of iron and it has 461% more iron than boiled egg - cashew has 6.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Cashew is an excellent source of potassium and it has 424% more potassium than boiled egg - cashew has 660mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than cashew per 100 grams. Both boiled egg and cashews contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.062 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Cashews | |
|---|---|---|
| linoleic acid | 1.188 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 1.188 G | 8.048 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 Cashews (Nuts, cashew nuts, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cashews 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 cashews or boiled egg contain more calories in 100 grams?Both cashews and boiled egg are high in calories. Cashew has 260% more calories than boiled egg - cashew has 553 calories in 100g and boiled egg has 155 calories.
Is cashews or boiled egg better for protein?
Both cashews and boiled egg are high in protein. Cashew has 50% more protein than boiled egg - cashew has 18.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does cashews or boiled egg contain more iron?
Cashew is an abundant source of iron and it has 460% more iron than boiled egg - cashew has 6.7mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does cashews or boiled egg contain more potassium?
Cashew is a rich source of potassium and it has 420% more potassium than boiled egg - cashew has 660mg of potassium in 100 grams and boiled egg has 126mg of potassium.