Boiled Egg vs. Milk
Nutrition comparison of Cooked Boiled Egg and Milk
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
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and milk:
- Both milk and boiled egg are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, milk contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Milk has 62% less saturated fat than boiled egg.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and milk has 68% less calories than boiled egg - milk has 50 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 milk per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Milk | |
|---|---|---|
| Protein | 34% | 27% |
| Carbohydrates | 3% | 38% |
| Fat | 64% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both milk and boiled egg are low in carbohydrates - milk has 4.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in milk and boiled egg are both made of 100% sugar.
sugar
Milk and boiled egg contain similar amounts of sugar - milk has 5.1g 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 281% more protein than milk - milk has 3.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Milk has 62% less saturated fat than boiled egg - milk has 1.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both milk and boiled egg are low in trans fat - milk has 0.09g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and milk has 98% less cholesterol than boiled egg - milk has 8mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Milk and boiled egg contain similar amounts of Vitamin C - milk has 0.2mg 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 171% more Vitamin A than milk - milk has 55ug 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 78% more Vitamin D than milk - milk has 49iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Milk and boiled egg contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Milk and boiled egg contain similar amounts of Vitamin K - milk has 0.2ug 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, Vitamin B6, folate and Vitamin B12, however, milk contains more niacin. Both boiled egg and milk contain significant amounts of thiamin.
| Boiled Egg | Milk | |
|---|---|---|
| Thiamin | 0.066 MG | 0.039 MG |
| Riboflavin | 0.513 MG | 0.185 MG |
| Niacin | 0.064 MG | 0.092 MG |
| Pantothenic acid | 1.398 MG | 0.356 MG |
| Vitamin B6 | 0.121 MG | 0.038 MG |
| Folate | 44 UG | 5 UG |
| Vitamin B12 | 1.11 UG | 0.53 UG |
Minerals
calcium
Both milk and boiled egg are high in calcium. Milk has 140% more calcium than boiled egg - milk has 120mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 58 times more iron than milk - milk has 0.02mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Milk and boiled egg contain similar amounts of potassium - milk has 140mg 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 milk contain small amounts of beta-carotene.
| Boiled Egg | Milk | |
|---|---|---|
| beta-carotene | 11 UG | 4 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than milk per 100 grams.
| Boiled Egg | Milk | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.008 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than milk per 100 grams.
| Boiled Egg | Milk | |
|---|---|---|
| linoleic acid | 1.188 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 1.188 G | 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Milk 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 milk or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and milk has 70% less calories than boiled egg - milk has 50 calories in 100g and boiled egg has 155 calories.
Is milk or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 280% more protein than milk - milk has 3.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Does milk or boiled egg have more carbohydrates?
By weight, both milk and boiled egg are low in carbohydrates - milk has 4.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in milk and boiled egg are both made of 100% sugar.
Does milk or boiled egg contain more calcium?
Both milk and boiled egg are high in calcium. Milk has 140% more calcium than boiled egg - milk has 120mg of calcium in 100 grams and boiled egg has 50mg of calcium.