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.
Detailed nutritional comparison of boiled egg and olive oil is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Boiled Egg src
Image of Olive Oil src

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 34:3:64 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 64% 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 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 Olive Oil .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Olive Oil (Oil, olive, salad or cooking) .

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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.