Boiled Egg vs. Kiwi
Nutrition comparison of Cooked Boiled Egg and Kiwi
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
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and kiwi:
- Boiled egg has 12 times less carbohydrates than kiwi.
- Boiled egg has 7 times less sugar than kiwi.
- Boiled egg has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, kiwi contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- For omega-3 fatty acids, boiled egg has more dha than kiwi.
- Kiwi has 111.6 times less saturated fat than boiled egg.
- Kiwi has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than kiwi.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and kiwi has 61% less calories than boiled egg - kiwi has 61 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to kiwi per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Kiwi | |
|---|---|---|
| Protein | 34% | 7% |
| Carbohydrates | 3% | 87% |
| Fat | 64% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 12 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than boiled egg - kiwi has 3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg has 7 times less sugar than kiwi - kiwi has 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 10 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Kiwi has 111.6 times less saturated fat than boiled egg - kiwi has 0.03g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and kiwi has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than boiled egg - kiwi has 92.7mg 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 36 times more Vitamin A than kiwi - kiwi has 4ug 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 kiwi - boiled egg has 87iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Kiwi and boiled egg contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Kiwi has 133 times more Vitamin K than boiled egg - kiwi has 40.3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, kiwi contains more niacin. Both boiled egg and kiwi contain significant amounts of Vitamin B6 and folate.
| Boiled Egg | Kiwi | |
|---|---|---|
| Thiamin | 0.066 MG | 0.027 MG |
| Riboflavin | 0.513 MG | 0.025 MG |
| Niacin | 0.064 MG | 0.341 MG |
| Pantothenic acid | 1.398 MG | 0.183 MG |
| Vitamin B6 | 0.121 MG | 0.063 MG |
| Folate | 44 UG | 25 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 47% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 284% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 148% more potassium than boiled egg - kiwi has 312mg 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, kiwi has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than kiwi per 100 grams.
| Boiled Egg | Kiwi | |
|---|---|---|
| beta-carotene | 11 UG | 52 UG |
| lutein + zeaxanthin | 353 UG | 122 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than kiwi per 100 grams. Both boiled egg and kiwi contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.042 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than kiwi per 100 grams.
| Boiled Egg | Kiwi | |
|---|---|---|
| linoleic acid | 1.188 G | 0.246 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.246 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 Kiwi (Kiwifruit, green, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Kiwi 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 kiwi or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and kiwi has 60% less calories than boiled egg - kiwi has 61 calories in 100g and boiled egg has 155 calories.
Is kiwi or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 10 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and boiled egg has 12.6g of protein.
Does kiwi or boiled egg have more carbohydrates?
By weight, boiled egg has 12 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does kiwi or boiled egg contain more potassium?
Kiwi is a rich source of potassium and it has 150% more potassium than boiled egg - kiwi has 312mg of potassium in 100 grams and boiled egg has 126mg of potassium.