Boiled Egg vs. Mozzarella Cheese
Nutrition comparison of Cooked Boiled Egg and Mozzarella Cheese
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
mozzarella cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and mozzarella cheese:
- Both mozzarella cheese and boiled egg are high in Vitamin A, calcium, calories and protein.
- Boiled egg has more thiamin, pantothenic acid and folate, however, mozzarella cheese contains more niacin.
- Boiled egg is a great source of Vitamin D.
- Mozzarella cheese has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than mozzarella cheese.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both mozzarella cheese and boiled egg are high in calories. Mozzarella cheese has 105% more calories than boiled egg - mozzarella cheese has 318 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is heavier in protein, lighter in fat and similar to mozzarella cheese for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Mozzarella Cheese | |
|---|---|---|
| Protein | 34% | 27% |
| Carbohydrates | 3% | 3% |
| Fat | 64% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Both mozzarella cheese and boiled egg are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
sugar
Mozzarella cheese and boiled egg contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both mozzarella cheese and boiled egg are high in protein. Mozzarella cheese has 72% more protein than boiled egg - mozzarella cheese has 21.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and boiled egg has 79% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and mozzarella cheese has 76% less cholesterol than boiled egg - mozzarella cheese has 89mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Both mozzarella cheese and boiled egg are high in Vitamin A. Mozzarella cheese has 32% more Vitamin A than boiled egg - mozzarella cheese has 197ug 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 383% more Vitamin D than mozzarella cheese - mozzarella cheese has 18iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Mozzarella cheese and boiled egg contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Mozzarella cheese and boiled egg contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more thiamin, pantothenic acid and folate, however, mozzarella cheese contains more niacin. Both boiled egg and mozzarella cheese contain significant amounts of riboflavin, Vitamin B6 and Vitamin B12.
| Boiled Egg | Mozzarella Cheese | |
|---|---|---|
| Thiamin | 0.066 MG | 0.016 MG |
| Riboflavin | 0.513 MG | 0.27 MG |
| Niacin | 0.064 MG | 0.094 MG |
| Pantothenic acid | 1.398 MG | 0.071 MG |
| Vitamin B6 | 0.121 MG | 0.062 MG |
| Folate | 44 UG | 8 UG |
| Vitamin B12 | 1.11 UG | 0.73 UG |
Minerals
calcium
Both mozzarella cheese and boiled egg are high in calcium. Mozzarella cheese has 10 times more calcium than boiled egg - mozzarella cheese has 575mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 495% more iron than mozzarella cheese - mozzarella cheese has 0.2mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Boiled egg has 68% more potassium than mozzarella cheese - mozzarella cheese has 75mg 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, mozzarella cheese has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than mozzarella cheese per 100 grams.
| Boiled Egg | Mozzarella Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 63 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than mozzarella cheese per 100 grams.
| Boiled Egg | Mozzarella Cheese | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.212 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than mozzarella cheese per 100 grams.
| Boiled Egg | Mozzarella Cheese | |
|---|---|---|
| linoleic acid | 1.188 G | 0.566 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.566 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 Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Mozzarella Cheese 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 % |
|
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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 mozzarella cheese or boiled egg contain more calories in 100 grams?Both mozzarella cheese and boiled egg are high in calories. Mozzarella cheese has 110% more calories than boiled egg - mozzarella cheese has 318 calories in 100g and boiled egg has 155 calories.
Is mozzarella cheese or boiled egg better for protein?
Both mozzarella cheese and boiled egg are high in protein. Mozzarella cheese has 70% more protein than boiled egg - mozzarella cheese has 21.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Does mozzarella cheese or boiled egg contain more calcium?
Both mozzarella cheese and boiled egg are high in calcium. Mozzarella cheese has 10 times more calcium than boiled egg - mozzarella cheese has 575mg of calcium in 100 grams and boiled egg has 50mg of calcium.