Quinoa vs. Boiled Egg
Nutrition comparison of Cooked Quinoa and Cooked Boiled Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cooked
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and boiled egg:
- Both quinoa and boiled egg are high in calories.
- Boiled egg has 18 times less carbohydrates than quinoa.
- Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, quinoa contains more niacin.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Quinoa has 13.1 times less saturated fat than boiled egg.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and boiled egg are high in calories. Boiled egg has 29% more calories than quinoa - quinoa has 120 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, quinoa is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Boiled Egg | |
|---|---|---|
| Protein | 15% | 34% |
| Carbohydrates | 71% | 3% |
| Fat | 15% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 18 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than boiled egg - quinoa has 2.8g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Quinoa and boiled egg contain similar amounts of sugar - quinoa has 0.87g 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 186% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Quinoa has 13.1 times less saturated fat than boiled egg - quinoa has 0.23g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and quinoa has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than quinoa - boiled egg has 149ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than quinoa - boiled egg has 87iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and boiled egg contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and quinoa contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and Vitamin B12, however, quinoa contains more niacin. Both quinoa and boiled egg contain significant amounts of thiamin, Vitamin B6 and folate.
| Quinoa | Boiled Egg | |
|---|---|---|
| Thiamin | 0.107 MG | 0.066 MG |
| Riboflavin | 0.11 MG | 0.513 MG |
| Niacin | 0.412 MG | 0.064 MG |
| Pantothenic acid | ~ | 1.398 MG |
| Vitamin B6 | 0.123 MG | 0.121 MG |
| Folate | 42 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 194% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Quinoa and boiled egg contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Quinoa has 37% more potassium than boiled egg - quinoa has 172mg 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 quinoa and boiled egg contain small amounts of beta-carotene.
| Quinoa | Boiled Egg | |
|---|---|---|
| beta-carotene | 3 UG | 11 UG |
| lutein + zeaxanthin | 53 UG | 353 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than quinoa per 100 grams.
| Quinoa | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.035 G |
| DHA | 0.015 G | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.1 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and boiled egg contain significant amounts of linoleic acid.
| Quinoa | Boiled Egg | |
|---|---|---|
| linoleic acid | 0.974 G | 1.188 G |
| other omega 6 | 0.003 G | 0.149 G |
| Total | 0.977 G | 1.337 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: Quinoa (Quinoa, cooked) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
Cooked Quinoa g
()
|
Daily Values (%) |
Cooked Boiled Egg g
()
|
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|---|---|---|---|---|---|---|---|
| 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 quinoa or boiled egg contain more calories in 100 grams?Both quinoa and boiled egg are high in calories. Boiled egg has 30% more calories than quinoa - quinoa has 120 calories in 100g and boiled egg has 155 calories.
Is quinoa or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 190% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Does quinoa or boiled egg have more carbohydrates?
By weight, boiled egg has 18 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in boiled egg comprise of 100% sugar.