Boiled Egg vs. Garlic
Nutrition comparison of Cooked Boiled Egg and Garlic
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
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and garlic:
- Both garlic and boiled egg are high in calcium and calories.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Boiled egg is an excellent source of protein.
- For omega-3 fatty acids, boiled egg has more dha than garlic.
- Garlic has 35.7 times less saturated fat than boiled egg.
- Garlic has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and boiled egg are high in calories. Garlic is very similar to garlic for calories - garlic has 149 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Garlic | |
|---|---|---|
| Protein | 34% | 16% |
| Carbohydrates | 3% | 82% |
| Fat | 64% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and boiled egg has 97% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than boiled egg - garlic has 2.1g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Garlic and boiled egg contain similar amounts of sugar - garlic has 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 98% more protein than garlic - garlic has 6.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Garlic has 35.7 times less saturated fat than boiled egg - garlic has 0.09g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and garlic has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than boiled egg - garlic has 31.2mg 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 garlic - boiled egg has 149ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than garlic - boiled egg has 87iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and boiled egg contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Garlic and boiled egg contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
| Boiled Egg | Garlic | |
|---|---|---|
| Thiamin | 0.066 MG | 0.2 MG |
| Riboflavin | 0.513 MG | 0.11 MG |
| Niacin | 0.064 MG | 0.7 MG |
| Pantothenic acid | 1.398 MG | 0.596 MG |
| Vitamin B6 | 0.121 MG | 1.235 MG |
| Folate | 44 UG | 3 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both garlic and boiled egg are high in calcium. Garlic has 262% more calcium than boiled egg - garlic has 181mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Garlic has 43% more iron than boiled egg - garlic has 1.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Garlic is an excellent source of potassium and it has 218% more potassium than boiled egg - garlic has 401mg 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 garlic contain small amounts of beta-carotene.
| Boiled Egg | Garlic | |
|---|---|---|
| beta-carotene | 11 UG | 5 UG |
| lutein + zeaxanthin | 353 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more DHA than garlic per 100 grams. Both boiled egg and garlic contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.02 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than garlic per 100 grams.
| Boiled Egg | Garlic | |
|---|---|---|
| linoleic acid | 1.188 G | 0.229 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.229 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 Garlic (Garlic, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Garlic 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 garlic or boiled egg contain more calories in 100 grams?Both garlic and boiled egg are high in calories. Garlic is quite similar to garlic for calories - garlic has 149 calories in 100g and boiled egg has 155 calories.
Is garlic or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 100% more protein than garlic - garlic has 6.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Does garlic or boiled egg have more carbohydrates?
By weight, garlic is high in carbohydrates and boiled egg has 100% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does garlic or boiled egg contain more calcium?
Both garlic and boiled egg are high in calcium. Garlic has 260% more calcium than boiled egg - garlic has 181mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does garlic or boiled egg contain more potassium?
Garlic is a rich source of potassium and it has 220% more potassium than boiled egg - garlic has 401mg of potassium in 100 grams and boiled egg has 126mg of potassium.