Boiled Egg vs. Brazil Nut
Nutrition comparison of Cooked Boiled Egg and Brazil Nut
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
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and brazil nut:
- Both brazil nut and boiled egg are high in calcium, calories and protein.
- Boiled egg has 9.4 times less carbohydrates than brazil nut.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Brazil nut has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Brazil nut is a great source of iron.
- Brazil nut is an excellent source of dietary fiber and potassium.
- For omega-3 fatty acids, boiled egg has more dha than brazil nut.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and boiled egg are high in calories. Brazil nut has 325% more calories than boiled egg - brazil nut has 659 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and much lighter in fat compared to brazil nut per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Brazil Nut | |
|---|---|---|
| Protein | 34% | 8% |
| Carbohydrates | 3% | 7% |
| Fat | 64% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 9.4 times less carbohydrates than brazil nut - brazil nut has 11.7g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Brazil nut is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - brazil nut has 7.5g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Brazil nut and boiled egg contain similar amounts of sugar - brazil nut has 2.3g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both brazil nut and boiled egg are high in protein. Brazil nut has 14% more protein than boiled egg - brazil nut has 14.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and boiled egg has 80% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and brazil nut has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut has more Vitamin C than boiled egg - brazil nut has 0.7mg 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 brazil nut - boiled egg has 149ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than brazil nut - boiled egg has 87iu of Vitamin D per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 449% more Vitamin E than boiled egg - brazil nut has 5.7mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Boiled egg and brazil nut contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Brazil nut has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both boiled egg and brazil nut contain significant amounts of Vitamin B6 and folate.
| Boiled Egg | Brazil Nut | |
|---|---|---|
| Thiamin | 0.066 MG | 0.617 MG |
| Riboflavin | 0.513 MG | 0.035 MG |
| Niacin | 0.064 MG | 0.295 MG |
| Pantothenic acid | 1.398 MG | 0.184 MG |
| Vitamin B6 | 0.121 MG | 0.101 MG |
| Folate | 44 UG | 22 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both brazil nut and boiled egg are high in calcium. Brazil nut has 220% more calcium than boiled egg - brazil nut has 160mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Brazil nut is a great source of iron and it has 104% more iron than boiled egg - brazil nut has 2.4mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Brazil nut is an excellent source of potassium and it has 423% more potassium than boiled egg - brazil nut has 659mg 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 DHA than brazil nut per 100 grams. Both boiled egg and brazil nut contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.036 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Brazil Nut | |
|---|---|---|
| linoleic acid | 1.188 G | 24.363 G |
| other omega 6 | ~ | 0.018 G |
| Total | 1.188 G | 24.381 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 Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Brazil Nut 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 brazil nut or boiled egg contain more calories in 100 grams?Both brazil nut and boiled egg are high in calories. Brazil nut has 330% more calories than boiled egg - brazil nut has 659 calories in 100g and boiled egg has 155 calories.
Is brazil nut or boiled egg better for protein?
Both brazil nut and boiled egg are high in protein. Brazil nut has 10% more protein than boiled egg - brazil nut has 14.3g of protein per 100 grams and boiled egg has 12.6g of protein.
Does brazil nut or boiled egg contain more calcium?
Both brazil nut and boiled egg are high in calcium. Brazil nut has 220% more calcium than boiled egg - brazil nut has 160mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does brazil nut or boiled egg contain more potassium?
Brazil nut is a rich source of potassium and it has 420% more potassium than boiled egg - brazil nut has 659mg of potassium in 100 grams and boiled egg has 126mg of potassium.