Boiled Egg vs. Sweet Potatoes
Nutrition comparison of Cooked Boiled Egg and Sweet Potatoes
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
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and sweet potatoes:
- Both sweet potatoes and boiled egg are high in Vitamin A.
- Boiled egg has 16.9 times less carbohydrates than sweet potato.
- Boiled egg has more riboflavin, folate and Vitamin B12, however, sweet potato contains more niacin.
- Boiled egg is a great source of Vitamin D and calcium.
- Boiled egg is an excellent source of protein.
- Sweet potato has 180.5 times less saturated fat than boiled egg.
- Sweet potato has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than sweet potato.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and sweet potato has 45% less calories than boiled egg - sweet potato has 86 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Sweet Potatoes | |
|---|---|---|
| Protein | 34% | 7% |
| Carbohydrates | 3% | 92% |
| Fat | 64% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 16.9 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than boiled egg - sweet potato has 3g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Sweet potatoes and boiled egg contain similar amounts of sugar - sweet potato has 4.2g 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 701% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Sweet potato has 180.5 times less saturated fat than boiled egg - sweet potato has 0.02g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and sweet potato has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than boiled egg - sweet potato has 2.4mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Both sweet potatoes and boiled egg are high in Vitamin A. Sweet potato has 376% more Vitamin A than boiled egg - sweet potato has 709ug 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 sweet potato - boiled egg has 87iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and boiled egg contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Sweet potatoes and boiled egg contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, folate and Vitamin B12, however, sweet potato contains more niacin. Both boiled egg and sweet potatoes contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Boiled Egg | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.066 MG | 0.078 MG |
| Riboflavin | 0.513 MG | 0.061 MG |
| Niacin | 0.064 MG | 0.557 MG |
| Pantothenic acid | 1.398 MG | 0.8 MG |
| Vitamin B6 | 0.121 MG | 0.209 MG |
| Folate | 44 UG | 11 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Boiled egg is a great source of calcium and it has 67% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 95% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 167% more potassium than boiled egg - sweet potato has 337mg 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, sweet potato has more beta-carotene than boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Boiled Egg | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 11 UG | 8509 UG |
| lutein + zeaxanthin | 353 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than sweet potato per 100 grams.
| Boiled Egg | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.001 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than sweet potato per 100 grams.
| Boiled Egg | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.188 G | 0.013 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or boiled egg contain more calories in 100 grams?Boiled egg is high in calories and sweet potato has 50% less calories than boiled egg - sweet potato has 86 calories in 100g and boiled egg has 155 calories.
Is sweet potatoes or boiled egg better for protein?
Boiled egg is a fantastic source of protein and it has 700% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and boiled egg has 12.6g of protein.
Does sweet potatoes or boiled egg have more carbohydrates?
By weight, boiled egg has 16.9 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and boiled egg has 1.1g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in boiled egg comprise of 100% sugar.
Does sweet potatoes or boiled egg contain more potassium?
Sweet potato is a rich source of potassium and it has 170% more potassium than boiled egg - sweet potato has 337mg of potassium in 100 grams and boiled egg has 126mg of potassium.