Boiled Egg vs. Cauliflower
Nutrition comparison of Cooked Boiled Egg and Cauliflower
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
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and cauliflower:
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, cauliflower contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Cauliflower has 24.1 times less saturated fat than boiled egg.
- Cauliflower has signficantly more dietary fiber than boiled egg.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and cauliflower has 84% less calories than boiled egg - cauliflower has 25 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Cauliflower | |
|---|---|---|
| Protein | 34% | 26% |
| Carbohydrates | 3% | 66% |
| Fat | 64% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and boiled egg are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than boiled egg - cauliflower has 2g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Cauliflower and boiled egg contain similar amounts of sugar - cauliflower has 1.9g 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 555% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Cauliflower has 24.1 times less saturated fat than boiled egg - cauliflower has 0.13g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and cauliflower has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than boiled egg - cauliflower has 48.2mg 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 cauliflower - boiled egg has 149ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than cauliflower - boiled egg has 87iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and boiled egg contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Cauliflower and boiled egg contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, cauliflower contains more niacin. Both boiled egg and cauliflower contain significant amounts of thiamin, Vitamin B6 and folate.
| Boiled Egg | Cauliflower | |
|---|---|---|
| Thiamin | 0.066 MG | 0.05 MG |
| Riboflavin | 0.513 MG | 0.06 MG |
| Niacin | 0.064 MG | 0.507 MG |
| Pantothenic acid | 1.398 MG | 0.667 MG |
| Vitamin B6 | 0.121 MG | 0.184 MG |
| Folate | 44 UG | 57 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 127% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 183% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Cauliflower is a great source of potassium and it has 137% more potassium than boiled egg - cauliflower has 299mg 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,
| Boiled Egg | Cauliflower | |
|---|---|---|
| beta-carotene | 11 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 cauliflower per 100 grams.
| Boiled Egg | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.015 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than cauliflower per 100 grams.
| Boiled Egg | Cauliflower | |
|---|---|---|
| linoleic acid | 1.188 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.188 G | 0.019 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 Cauliflower (Cauliflower, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and cauliflower has 80% less calories than boiled egg - cauliflower has 25 calories in 100g and boiled egg has 155 calories.
Is cauliflower or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 560% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does cauliflower or boiled egg have more carbohydrates?
By weight, both cauliflower and boiled egg are low in carbohydrates - cauliflower has 5g of carbs for 100g and boiled egg has 1.1g of carbohydrates.