Boiled Egg vs. Pork
Nutrition comparison of Cooked Boiled Egg and Cooked Pork
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
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and pork:
- Both pork and boiled egg are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, boiled egg has more dha than pork.
- Pork has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid and folate.
- Pork is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and boiled egg are high in calories. Pork has 92% more calories than boiled egg - pork has 297 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is similar to pork for protein, carbs and fat. Boiled egg has a macronutrient ratio of 34:3:64 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Pork | |
|---|---|---|
| Protein | 34% | 36% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and pork are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and boiled egg are high in protein. Pork has 104% more protein than boiled egg - pork has 25.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Pork is high in saturated fat and boiled egg has 58% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and pork has 75% less cholesterol than boiled egg - pork has 94mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Pork has more Vitamin C than boiled egg - pork has 0.7mg 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 73 times more Vitamin A than pork - pork has 2ug 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 314% more Vitamin D than pork - pork has 21iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Pork and boiled egg contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and pork contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid and folate. Both boiled egg and pork contain significant amounts of Vitamin B12.
| Boiled Egg | Pork | |
|---|---|---|
| Thiamin | 0.066 MG | 0.706 MG |
| Riboflavin | 0.513 MG | 0.22 MG |
| Niacin | 0.064 MG | 4.206 MG |
| Pantothenic acid | 1.398 MG | 0.52 MG |
| Vitamin B6 | 0.121 MG | 0.391 MG |
| Folate | 44 UG | 6 UG |
| Vitamin B12 | 1.11 UG | 0.54 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 127% more calcium than pork - pork has 22mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Pork and boiled egg contain similar amounts of iron - pork has 1.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Pork is an excellent source of potassium and it has 187% more potassium than boiled egg - pork has 362mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than pork per 100 grams. Both boiled egg and pork contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Pork | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.07 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and pork contain significant amounts of linoleic acid.
| Boiled Egg | Pork | |
|---|---|---|
| linoleic acid | 1.188 G | 1.64 G |
| other omega 6 | 0.149 G | 0.08 G |
| Total | 1.337 G | 1.72 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 Pork (Pork, fresh, ground, cooked) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Cooked Pork 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 pork or boiled egg contain more calories in 100 grams?Both pork and boiled egg are high in calories. Pork has 90% more calories than boiled egg - pork has 297 calories in 100g and boiled egg has 155 calories.
Is pork or boiled egg better for protein?
Both pork and boiled egg are high in protein. Pork has 100% more protein than boiled egg - pork has 25.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Does pork or boiled egg contain more potassium?
Pork is a rich source of potassium and it has 190% more potassium than boiled egg - pork has 362mg of potassium in 100 grams and boiled egg has 126mg of potassium.