Boiled Egg vs. Olive Oil
Nutrition comparison of Cooked Boiled Egg and Olive Oil
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
olive oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and olive oil:
- Both olive oil and boiled egg are high in calories.
- Boiled egg has more thiamin, riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Olive Oil (Oil, olive, salad or cooking) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and boiled egg are high in calories. Olive oil has 470% more calories than boiled egg - olive oil has 884 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in fat and similar to olive oil for carbs. Boiled egg has a macronutrient ratio of 34:3:63 and for olive oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Olive Oil | |
|---|---|---|
| Protein | 34% | ~ |
| Carbohydrates | 3% | ~ |
| Fat | 63% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and olive oil are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Boiled egg is an excellent source of protein and it has more protein than olive oil - boiled egg has 12.6g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and boiled egg has 76% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and olive oil has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and olive oil does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than olive oil - boiled egg has 149ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than olive oil - boiled egg has 87iu of Vitamin D per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 12 times more Vitamin E than boiled egg - olive oil has 14.4mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Olive oil has 199 times more Vitamin K than boiled egg - olive oil has 60.2ug 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, Vitamin B6, folate and Vitamin B12.
| Boiled Egg | Olive Oil | |
|---|---|---|
| Thiamin | 0.066 MG | ~ |
| Riboflavin | 0.513 MG | ~ |
| Niacin | 0.064 MG | ~ |
| Pantothenic acid | 1.398 MG | ~ |
| Vitamin B6 | 0.121 MG | ~ |
| Folate | 44 UG | ~ |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 49 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 113% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 125 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than olive oil per 100 grams.
| Boiled Egg | Olive Oil | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.761 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.761 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Olive Oil | |
|---|---|---|
| linoleic acid | 1.188 G | 9.762 G |
| other omega 6 | ~ | 0.414 G |
| Total | 1.188 G | 10.176 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 Olive Oil (Oil, olive, salad or cooking) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Olive Oil 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 olive oil or boiled egg contain more calories in 100 grams?Both olive oil and boiled egg are high in calories. Olive oil has 470% more calories than boiled egg - olive oil has 884 calories in 100g and boiled egg has 155 calories.
Is boiled egg or olive oil better for protein?
Boiled egg is a fantastic source of protein and it has more protein than olive oil - boiled egg has 12.6g of protein per 100 grams and olive oil does not contain significant amounts.