Boiled Egg vs. Raw Pork
Nutrition comparison of Cooked Boiled Egg and Raw Pork
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
raw pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and raw pork:
- Both raw pork and boiled egg are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, boiled egg has more dha than raw pork.
- Raw pork has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid and folate.
- Raw pork is a great source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Raw Pork (Pork, fresh, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw pork and boiled egg are high in calories. Raw pork has 70% more calories than boiled egg - raw pork has 263 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 raw pork for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for raw pork, 26:0:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Raw Pork | |
|---|---|---|
| Protein | 34% | 26% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and raw pork are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Both raw pork and boiled egg are high in protein. Raw pork has 34% more protein than boiled egg - raw pork has 16.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and boiled egg has 58% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and raw pork has 81% less cholesterol than boiled egg - raw pork has 72mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Raw pork has more Vitamin C than boiled egg - raw pork 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 73 times more Vitamin A than raw pork - raw pork has 2ug 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 more Vitamin D than raw pork - boiled egg has 87iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than raw pork - boiled egg has 1mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Boiled egg and raw pork contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, niacin and Vitamin B6, however, boiled egg contains more riboflavin, pantothenic acid and folate. Both boiled egg and raw pork contain significant amounts of Vitamin B12.
| Boiled Egg | Raw Pork | |
|---|---|---|
| Thiamin | 0.066 MG | 0.732 MG |
| Riboflavin | 0.513 MG | 0.235 MG |
| Niacin | 0.064 MG | 4.338 MG |
| Pantothenic acid | 1.398 MG | 0.668 MG |
| Vitamin B6 | 0.121 MG | 0.383 MG |
| Folate | 44 UG | 5 UG |
| Vitamin B12 | 1.11 UG | 0.7 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 257% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Raw pork and boiled egg contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Raw pork is a great source of potassium and it has 128% more potassium than boiled egg - raw pork has 287mg 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 raw pork per 100 grams. Both boiled egg and raw pork contain significant amounts of alpha linoleic acid (ALA).
| Boiled Egg | Raw Pork | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.07 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and raw pork contain significant amounts of linoleic acid.
| Boiled Egg | Raw Pork | |
|---|---|---|
| linoleic acid | 1.188 G | 1.67 G |
| other omega 6 | 0.149 G | 0.08 G |
| Total | 1.337 G | 1.75 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 Raw Pork (Pork, fresh, ground, raw) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Raw Pork 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 raw pork or boiled egg contain more calories in 100 grams?Both raw pork and boiled egg are high in calories. Raw pork has 70% more calories than boiled egg - raw pork has 263 calories in 100g and boiled egg has 155 calories.
Is raw pork or boiled egg better for protein?
Both raw pork and boiled egg are high in protein. Raw pork has 30% more protein than boiled egg - raw pork has 16.9g of protein per 100 grams and boiled egg has 12.6g of protein.