White Bread vs. Boiled Egg
Nutrition comparison of White Bread 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
white bread
versus
cooked
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and boiled egg:
- Both white bread and boiled egg are high in calcium, calories and protein.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- White bread has 4.1 times less saturated fat than boiled egg.
- White bread has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- White bread is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and boiled egg are high in calories. White bread has 54% more calories than boiled egg - white bread has 238 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, white bread is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. White bread has a macronutrient ratio of 18:74:8 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Boiled Egg | |
|---|---|---|
| Protein | 18% | 34% |
| Carbohydrates | 74% | 3% |
| Fat | 8% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and boiled egg has 97% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - white bread has 9.2g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
White bread and boiled egg contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both white bread and boiled egg are high in protein. Boiled egg has 18% more protein than white bread - white bread has 10.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
White bread has 4.1 times less saturated fat than boiled egg - white bread has 0.63g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both white bread and boiled egg are low in trans fat - white bread has 0.03g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and white bread has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and white bread does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than white bread - boiled egg has 149ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than white bread - boiled egg has 87iu of Vitamin D per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and boiled egg contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
White bread and boiled egg contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
White bread has more thiamin, niacin and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both white bread and boiled egg contain significant amounts of Vitamin B6.
| White Bread | Boiled Egg | |
|---|---|---|
| Thiamin | 0.51 MG | 0.066 MG |
| Riboflavin | 0.255 MG | 0.513 MG |
| Niacin | 4.455 MG | 0.064 MG |
| Pantothenic acid | 0.455 MG | 1.398 MG |
| Vitamin B6 | 0.08 MG | 0.121 MG |
| Folate | 127 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Both white bread and boiled egg are high in calcium. White bread has 12 times more calcium than boiled egg - white bread has 684mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
White bread is an excellent source of iron and it has 311% more iron than boiled egg - white bread has 4.9mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
White bread and boiled egg contain similar amounts of potassium - white bread has 127mg 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 white bread and boiled egg contain small amounts of beta-carotene.
| White Bread | Boiled Egg | |
|---|---|---|
| beta-carotene | 2 UG | 11 UG |
| lutein + zeaxanthin | 25 UG | 353 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than white bread per 100 grams. Both white bread and boiled egg contain small amounts of EPA.
| White Bread | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.035 G |
| EPA | 0.003 G | 0.005 G |
| DHA | ~ | 0.038 G |
| Total | 0.086 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and boiled egg contain significant amounts of linoleic acid.
| White Bread | Boiled Egg | |
|---|---|---|
| other omega 6 | 0.002 G | 0.149 G |
| linoleic acid | 0.879 G | 1.188 G |
| Total | 0.881 G | 1.337 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 White Bread or Boiled Egg .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
White Bread g
()
|
Daily Values (%) |
Cooked Boiled Egg 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 white bread or boiled egg contain more calories in 100 grams?Both white bread and boiled egg are high in calories. White bread has 50% more calories than boiled egg - white bread has 238 calories in 100g and boiled egg has 155 calories.
Is white bread or boiled egg better for protein?
Both white bread and boiled egg are high in protein. Boiled egg has 20% more protein than white bread - white bread has 10.7g of protein per 100 grams and boiled egg has 12.6g of protein.
Does white bread or boiled egg have more carbohydrates?
By weight, white bread is high in carbohydrates and boiled egg has 100% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does white bread or boiled egg contain more calcium?
Both white bread and boiled egg are high in calcium. White bread has 12 times more calcium than boiled egg - white bread has 684mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does white bread or boiled egg contain more iron?
White bread is an abundant source of iron and it has 310% more iron than boiled egg - white bread has 4.9mg of iron in 100 grams and boiled egg has 1.2mg of iron.