Boiled Egg vs. Whole Milk
Nutrition comparison of Cooked Boiled Egg and Whole 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
whole milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and whole milk:
- Both whole milk and boiled egg are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, whole milk contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and whole milk has 61% less calories than boiled egg - whole milk has 61 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and heavier in fat compared to whole milk per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Whole Milk | |
|---|---|---|
| Protein | 34% | 21% |
| Carbohydrates | 3% | 32% |
| Fat | 64% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole milk and boiled egg are low in carbohydrates - whole milk has 4.8g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in whole milk and boiled egg are both made of 100% sugar.
sugar
Whole milk and boiled egg contain similar amounts of sugar - whole 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 299% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Whole milk has 43% less saturated fat than boiled egg - whole milk has 1.9g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and whole milk has 97% less cholesterol than boiled egg - whole milk has 10mg 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 224% more Vitamin A than whole milk - whole milk has 46ug 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 71% more Vitamin D than whole milk - whole milk has 51iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Whole milk and boiled egg contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Whole milk and boiled egg contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, whole milk contains more niacin. Both boiled egg and whole milk contain significant amounts of thiamin.
| Boiled Egg | Whole Milk | |
|---|---|---|
| Thiamin | 0.066 MG | 0.046 MG |
| Riboflavin | 0.513 MG | 0.169 MG |
| Niacin | 0.064 MG | 0.089 MG |
| Pantothenic acid | 1.398 MG | 0.373 MG |
| Vitamin B6 | 0.121 MG | 0.036 MG |
| Folate | 44 UG | 5 UG |
| Vitamin B12 | 1.11 UG | 0.45 UG |
Minerals
calcium
Both whole milk and boiled egg are high in calcium. Whole milk has 126% more calcium than boiled egg - whole milk has 113mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 38 times more iron than whole milk - whole milk has 0.03mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Whole milk and boiled egg contain similar amounts of potassium - whole milk has 132mg 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 boiled egg and whole milk contain small amounts of beta-carotene.
| Boiled Egg | Whole Milk | |
|---|---|---|
| beta-carotene | 11 UG | 7 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than whole milk per 100 grams.
| Boiled Egg | Whole Milk | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.075 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than whole milk per 100 grams.
| Boiled Egg | Whole Milk | |
|---|---|---|
| linoleic acid | 1.188 G | 0.12 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Whole 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 whole milk or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and whole milk has 60% less calories than boiled egg - whole milk has 61 calories in 100g and boiled egg has 155 calories.
Is whole milk or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 300% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does whole milk or boiled egg have more carbohydrates?
By weight, both whole milk and boiled egg are low in carbohydrates - whole milk has 4.8g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in whole milk and boiled egg are both made of 100% sugar.
Does whole milk or boiled egg contain more calcium?
Both whole milk and boiled egg are high in calcium. Whole milk has 130% more calcium than boiled egg - whole milk has 113mg of calcium in 100 grams and boiled egg has 50mg of calcium.