Whole Wheat Bread vs. Boiled Egg
Nutrition comparison of Whole Wheat 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
whole wheat 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 whole wheat bread and boiled egg:
- Both whole wheat bread and boiled egg are high in calcium, calories and protein.
- Boiled egg has 4.7 times less sugar than whole wheat bread.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Whole wheat bread has 73% less saturated fat than boiled egg.
- Whole wheat bread has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Whole wheat bread is a great source of iron and potassium.
- Whole wheat bread is an excellent source of dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and boiled egg are high in calories. Whole wheat bread has 71% more calories than boiled egg - whole wheat bread has 265 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Boiled Egg | |
|---|---|---|
| Protein | 20% | 34% |
| Carbohydrates | 65% | 3% |
| Fat | 14% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and boiled egg has 97% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - whole wheat bread has 7.4g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg has 4.7 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both whole wheat bread and boiled egg are high in protein. Whole wheat bread has a little more protein (6%) than boiled egg by weight - whole wheat bread has 13.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Whole wheat bread has 73% less saturated fat than boiled egg - whole wheat bread has 0.87g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and whole wheat bread has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and boiled egg contain similar amounts of Vitamin C - whole wheat bread has 0.1mg 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 more Vitamin A than whole wheat bread - boiled egg has 149ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than whole wheat bread - boiled egg has 87iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Whole wheat bread and boiled egg contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Whole wheat bread and boiled egg contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both whole wheat bread and boiled egg contain significant amounts of folate.
| Whole Wheat Bread | Boiled Egg | |
|---|---|---|
| Thiamin | 0.279 MG | 0.066 MG |
| Riboflavin | 0.131 MG | 0.513 MG |
| Niacin | 4.042 MG | 0.064 MG |
| Pantothenic acid | 0.336 MG | 1.398 MG |
| Vitamin B6 | 0.263 MG | 0.121 MG |
| Folate | 75 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Both whole wheat bread and boiled egg are high in calcium. Whole wheat bread has 106% more calcium than boiled egg - whole wheat bread has 103mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 110% more iron than boiled egg - whole wheat bread has 2.5mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Whole wheat bread is a great source of potassium and it has 83% more potassium than boiled egg - whole wheat bread has 230mg 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 whole wheat bread and boiled egg contain small amounts of beta-carotene.
| Whole Wheat Bread | Boiled Egg | |
|---|---|---|
| beta-carotene | 1 UG | 11 UG |
| lutein + zeaxanthin | 94 UG | 353 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than whole wheat bread per 100 grams.
| Whole Wheat Bread | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.035 G |
| DHA | ~ | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.205 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and boiled egg contain significant amounts of linoleic acid.
| Whole Wheat Bread | Boiled Egg | |
|---|---|---|
| other omega 6 | ~ | 0.149 G |
| linoleic acid | 1.667 G | 1.188 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
Whole Wheat 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 whole wheat bread or boiled egg contain more calories in 100 grams?Both whole wheat bread and boiled egg are high in calories. Whole wheat bread has 70% more calories than boiled egg - whole wheat bread has 265 calories in 100g and boiled egg has 155 calories.
Is whole wheat bread or boiled egg better for protein?
Both whole wheat bread and boiled egg are high in protein. Whole wheat bread has a little more protein ( 10%) than boiled egg by weight - whole wheat bread has 13.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Does whole wheat bread or boiled egg have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and boiled egg has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does whole wheat bread or boiled egg contain more calcium?
Both whole wheat bread and boiled egg are high in calcium. Whole wheat bread has 110% more calcium than boiled egg - whole wheat bread has 103mg of calcium in 100 grams and boiled egg has 50mg of calcium.