Boiled Egg vs. Feta Cheese
Nutrition comparison of Cooked Boiled Egg and Feta Cheese
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
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and feta cheese:
- Both feta cheese and boiled egg are high in Vitamin A, calcium, calories and protein.
- Boiled egg is a great source of Vitamin D.
- Feta cheese has more thiamin, niacin and Vitamin B6.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and boiled egg are high in calories. Feta cheese has 71% more calories than boiled egg - feta cheese has 265 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to feta cheese for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Feta Cheese | |
|---|---|---|
| Protein | 34% | 21% |
| Carbohydrates | 3% | 6% |
| Fat | 64% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Both feta cheese and boiled egg are low in carbohydrates - feta cheese has 3.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
sugar
Feta cheese has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and boiled egg are high in protein. Feta cheese has 13% more protein than boiled egg - feta cheese has 14.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and boiled egg has 75% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and feta cheese has 76% less cholesterol than boiled egg - feta cheese has 89mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Both feta cheese and boiled egg are high in Vitamin A. Boiled egg has 19% more Vitamin A than feta cheese - feta cheese has 125ug 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 444% more Vitamin D than feta cheese - feta cheese has 16iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Feta cheese and boiled egg contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Feta cheese and boiled egg contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Feta cheese has more thiamin, niacin and Vitamin B6. Both boiled egg and feta cheese contain significant amounts of riboflavin, pantothenic acid, folate and Vitamin B12.
| Boiled Egg | Feta Cheese | |
|---|---|---|
| Thiamin | 0.066 MG | 0.154 MG |
| Riboflavin | 0.513 MG | 0.844 MG |
| Niacin | 0.064 MG | 0.991 MG |
| Pantothenic acid | 1.398 MG | 0.967 MG |
| Vitamin B6 | 0.121 MG | 0.424 MG |
| Folate | 44 UG | 32 UG |
| Vitamin B12 | 1.11 UG | 1.69 UG |
Minerals
calcium
Both feta cheese and boiled egg are high in calcium. Feta cheese has 886% more calcium than boiled egg - feta cheese has 493mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 83% more iron than feta cheese - feta cheese has 0.65mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 103% more potassium than feta cheese - feta cheese has 62mg 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 feta cheese contain small amounts of beta-carotene.
| Boiled Egg | Feta Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 3 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, feta cheese has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than feta cheese per 100 grams.
| Boiled Egg | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.265 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than feta cheese per 100 grams.
| Boiled Egg | Feta Cheese | |
|---|---|---|
| linoleic acid | 1.188 G | 0.326 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.326 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 Feta Cheese .
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Feta Cheese (Cheese, feta) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Feta Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does feta cheese or boiled egg contain more calories in 100 grams?Both feta cheese and boiled egg are high in calories. Feta cheese has 70% more calories than boiled egg - feta cheese has 265 calories in 100g and boiled egg has 155 calories.
Is feta cheese or boiled egg better for protein?
Both feta cheese and boiled egg are high in protein. Feta cheese has 10% more protein than boiled egg - feta cheese has 14.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does feta cheese or boiled egg contain more calcium?
Both feta cheese and boiled egg are high in calcium. Feta cheese has 890% more calcium than boiled egg - feta cheese has 493mg of calcium in 100 grams and boiled egg has 50mg of calcium.