Boiled Egg vs. Skim Milk
Nutrition comparison of Cooked Boiled Egg and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and skim milk:
- Both skim milk and boiled egg are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, skim milk contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- Skim milk has 57.3 times less saturated fat than boiled egg.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and skim milk has 78% less calories than boiled egg - skim milk has 34 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is lighter in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Skim Milk | |
|---|---|---|
| Protein | 34% | 40% |
| Carbohydrates | 3% | 58% |
| Fat | 64% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both skim milk and boiled egg are low in carbohydrates - skim milk has 5g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in skim milk and boiled egg are both made of 100% sugar.
sugar
Skim milk and boiled egg contain similar amounts of sugar - skim 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 273% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Skim milk has 57.3 times less saturated fat than boiled egg - skim milk has 0.06g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and skim milk has 99% less cholesterol than boiled egg - skim milk has 2mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 144% more Vitamin A than skim milk - skim milk has 61ug 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 85% more Vitamin D than skim milk - skim milk has 47iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Skim milk and boiled egg contain similar amounts of Vitamin E - skim milk has 0.01mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and skim milk contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, skim milk contains more niacin. Both boiled egg and skim milk contain significant amounts of thiamin.
| Boiled Egg | Skim Milk | |
|---|---|---|
| Thiamin | 0.066 MG | 0.045 MG |
| Riboflavin | 0.513 MG | 0.182 MG |
| Niacin | 0.064 MG | 0.094 MG |
| Pantothenic acid | 1.398 MG | 0.357 MG |
| Vitamin B6 | 0.121 MG | 0.037 MG |
| Folate | 44 UG | 5 UG |
| Vitamin B12 | 1.11 UG | 0.5 UG |
Minerals
calcium
Both skim milk and boiled egg are high in calcium. Skim milk has 144% more calcium than boiled egg - skim milk has 122mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 38 times more iron than skim milk - skim milk has 0.03mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Skim milk and boiled egg contain similar amounts of potassium - skim milk has 156mg 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 alpha linoleic acid (ALA) and DHA than skim milk per 100 grams.
| Boiled Egg | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.001 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than skim milk per 100 grams.
| Boiled Egg | Skim Milk | |
|---|---|---|
| linoleic acid | 1.188 G | 0.002 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.002 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Skim 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 skim milk or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and skim milk has 80% less calories than boiled egg - skim milk has 34 calories in 100g and boiled egg has 155 calories.
Is skim milk or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 270% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Does skim milk or boiled egg have more carbohydrates?
By weight, both skim milk and boiled egg are low in carbohydrates - skim milk has 5g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in skim milk and boiled egg are both made of 100% sugar.
Does skim milk or boiled egg contain more calcium?
Both skim milk and boiled egg are high in calcium. Skim milk has 140% more calcium than boiled egg - skim milk has 122mg of calcium in 100 grams and boiled egg has 50mg of calcium.