Boiled Egg vs. Buttermilk
Nutrition comparison of Cooked Boiled Egg and Buttermilk
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
buttermilk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and buttermilk:
- Both buttermilk and boiled egg are high in calcium.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, buttermilk 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 Buttermilk (Milk, buttermilk, fluid, whole) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and buttermilk has 60% less calories than boiled egg - buttermilk has 62 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 buttermilk per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for buttermilk, 21:32:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Buttermilk | |
|---|---|---|
| Protein | 34% | 21% |
| Carbohydrates | 3% | 32% |
| Fat | 64% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Both buttermilk and boiled egg are low in carbohydrates - buttermilk has 4.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in buttermilk and boiled egg are both made of 100% sugar.
sugar
Buttermilk and boiled egg contain similar amounts of sugar - buttermilk has 4.9g 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 292% more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Buttermilk has 42% less saturated fat than boiled egg - buttermilk 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 buttermilk has 97% less cholesterol than boiled egg - buttermilk has 11mg 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 217% more Vitamin A than buttermilk - buttermilk has 47ug 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 67% more Vitamin D than buttermilk - buttermilk has 52iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Buttermilk and boiled egg contain similar amounts of Vitamin E - buttermilk has 0.07mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Buttermilk and boiled egg contain similar amounts of Vitamin K - buttermilk 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, buttermilk contains more niacin. Both boiled egg and buttermilk contain significant amounts of thiamin.
| Boiled Egg | Buttermilk | |
|---|---|---|
| Thiamin | 0.066 MG | 0.047 MG |
| Riboflavin | 0.513 MG | 0.172 MG |
| Niacin | 0.064 MG | 0.09 MG |
| Pantothenic acid | 1.398 MG | 0.38 MG |
| Vitamin B6 | 0.121 MG | 0.036 MG |
| Folate | 44 UG | 5 UG |
| Vitamin B12 | 1.11 UG | 0.46 UG |
Minerals
calcium
Both buttermilk and boiled egg are high in calcium. Buttermilk has 130% more calcium than boiled egg - buttermilk has 115mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 38 times more iron than buttermilk - buttermilk has 0.03mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Buttermilk and boiled egg contain similar amounts of potassium - buttermilk has 135mg 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 buttermilk contain small amounts of beta-carotene.
| Boiled Egg | Buttermilk | |
|---|---|---|
| beta-carotene | 11 UG | 7 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, buttermilk has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than buttermilk per 100 grams.
| Boiled Egg | Buttermilk | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.076 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.076 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than buttermilk per 100 grams.
| Boiled Egg | Buttermilk | |
|---|---|---|
| linoleic acid | 1.188 G | 0.122 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.122 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 Buttermilk (Milk, buttermilk, fluid, whole) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Buttermilk g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 buttermilk or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and buttermilk has 60% less calories than boiled egg - buttermilk has 62 calories in 100g and boiled egg has 155 calories.
Is buttermilk or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 290% more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does buttermilk or boiled egg have more carbohydrates?
By weight, both buttermilk and boiled egg are low in carbohydrates - buttermilk has 4.9g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in buttermilk and boiled egg are both made of 100% sugar.
Does buttermilk or boiled egg contain more calcium?
Both buttermilk and boiled egg are high in calcium. Buttermilk has 130% more calcium than boiled egg - buttermilk has 115mg of calcium in 100 grams and boiled egg has 50mg of calcium.