Boiled Egg vs. Walnut
Nutrition comparison of Cooked Boiled Egg and Walnut
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
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and walnut:
- Both walnut and boiled egg are high in calcium, calories and protein.
- Boiled egg has 11.2 times less carbohydrates than walnut.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Walnut has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and boiled egg are high in calories. Walnut has 322% more calories than boiled egg - walnut has 654 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to walnut per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Walnut | |
|---|---|---|
| Protein | 34% | 9% |
| Carbohydrates | 3% | 8% |
| Fat | 64% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has 11.2 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - walnut has 6.7g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Walnut and boiled egg contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both walnut and boiled egg are high in protein. Walnut has 21% more protein than boiled egg - walnut has 15.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Walnut is high in saturated fat and boiled egg has 47% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and walnut has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than boiled egg - walnut has 1.3mg 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 148 times more Vitamin A than walnut - walnut has 1ug 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 walnut - boiled egg has 87iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Walnut and boiled egg contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Walnut and boiled egg contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
| Boiled Egg | Walnut | |
|---|---|---|
| Thiamin | 0.066 MG | 0.341 MG |
| Riboflavin | 0.513 MG | 0.15 MG |
| Niacin | 0.064 MG | 1.125 MG |
| Pantothenic acid | 1.398 MG | 0.57 MG |
| Vitamin B6 | 0.121 MG | 0.537 MG |
| Folate | 44 UG | 98 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both walnut and boiled egg are high in calcium. Walnut has 96% more calcium than boiled egg - walnut has 98mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Walnut is a great source of iron and it has 145% more iron than boiled egg - walnut has 2.9mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Walnut is an excellent source of potassium and it has 250% more potassium than boiled egg - walnut has 441mg 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 walnut contain small amounts of beta-carotene.
| Boiled Egg | Walnut | |
|---|---|---|
| beta-carotene | 11 UG | 12 UG |
| lutein + zeaxanthin | 353 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than walnut per 100 grams.
| Boiled Egg | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 9.08 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Walnut | |
|---|---|---|
| linoleic acid | 1.188 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.188 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Walnut 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 walnut or boiled egg contain more calories in 100 grams?Both walnut and boiled egg are high in calories. Walnut has 320% more calories than boiled egg - walnut has 654 calories in 100g and boiled egg has 155 calories.
Is walnut or boiled egg better for protein?
Both walnut and boiled egg are high in protein. Walnut has 20% more protein than boiled egg - walnut has 15.2g of protein per 100 grams and boiled egg has 12.6g of protein.
Does walnut or boiled egg contain more calcium?
Both walnut and boiled egg are high in calcium. Walnut has 100% more calcium than boiled egg - walnut has 98mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does walnut or boiled egg contain more potassium?
Walnut is a rich source of potassium and it has 250% more potassium than boiled egg - walnut has 441mg of potassium in 100 grams and boiled egg has 126mg of potassium.