Egg, white, raw, fresh vs Egg, whole, cooked, hard-boiled

Which Is Healthier?

Egg, whole, cooked, hard-boiled wins in 18 of 26 nutrient categories. Egg, white, raw, fresh has 103 fewer calories per 100g, while Egg, whole, cooked, hard-boiled provides 1.7g more protein.

Egg, white, raw, fresh's biggest advantage is in Cholesterol (373.0 mg less).

Egg, whole, cooked, hard-boiled's biggest advantage is in Phosphorus (157.0 mg more).

Egg, white, raw, fresh

52 cal | 10.9g protein

Wins 8/26 categories

Egg, whole, cooked, hard-boiled

155 cal | 12.6g protein

Wins 18/26 categories

Full Nutrition Comparison

Nutrient	Egg, white, raw, fresh	Egg, whole, cooked, hard-boiled	Winner	Values
Macronutrients		Macronutrients
Calories	52.0 kcal	155.0 kcal	Egg, white, raw, fresh	Egg, white, raw, fresh: 52.0 kcal Egg, whole, cooked, hard-boiled: 155.0 kcal Winner: Egg, white, raw, fresh
Protein	10.9 g	12.6 g	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 10.9 g Egg, whole, cooked, hard-boiled: 12.6 g Winner: Egg, whole, cooked, hard-boiled
Total Fat	0.17 g	10.6 g	Egg, white, raw, fresh	Egg, white, raw, fresh: 0.17 g Egg, whole, cooked, hard-boiled: 10.6 g Winner: Egg, white, raw, fresh
Saturated Fat	0.00 g	3.3 g	Egg, white, raw, fresh	Egg, white, raw, fresh: 0.00 g Egg, whole, cooked, hard-boiled: 3.3 g Winner: Egg, white, raw, fresh
Cholesterol	0.00 mg	373.0 mg	Egg, white, raw, fresh	Egg, white, raw, fresh: 0.00 mg Egg, whole, cooked, hard-boiled: 373.0 mg Winner: Egg, white, raw, fresh
Sodium	166.0 mg	124.0 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 166.0 mg Egg, whole, cooked, hard-boiled: 124.0 mg Winner: Egg, whole, cooked, hard-boiled
Total Carbohydrate	0.73 g	1.1 g	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.73 g Egg, whole, cooked, hard-boiled: 1.1 g Winner: Egg, whole, cooked, hard-boiled
Dietary Fiber	0.00 g	0.00 g	Tie	Egg, white, raw, fresh: 0.00 g Egg, whole, cooked, hard-boiled: 0.00 g Winner: Tie
Added Sugars	0.00 g	0.00 g	Tie	Egg, white, raw, fresh: 0.00 g Egg, whole, cooked, hard-boiled: 0.00 g Winner: Tie
Vitamins		Vitamins
Vitamin A	0.00 mcg	149.0 mcg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.00 mcg Egg, whole, cooked, hard-boiled: 149.0 mcg Winner: Egg, whole, cooked, hard-boiled
Vitamin C	0.00 mg	0.00 mg	Tie	Egg, white, raw, fresh: 0.00 mg Egg, whole, cooked, hard-boiled: 0.00 mg Winner: Tie
Vitamin D	0.00 mcg	2.2 mcg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.00 mcg Egg, whole, cooked, hard-boiled: 2.2 mcg Winner: Egg, whole, cooked, hard-boiled
Vitamin E	0.00 mg	1.0 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.00 mg Egg, whole, cooked, hard-boiled: 1.0 mg Winner: Egg, whole, cooked, hard-boiled
Vitamin K	0.00 mcg	0.30 mcg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.00 mcg Egg, whole, cooked, hard-boiled: 0.30 mcg Winner: Egg, whole, cooked, hard-boiled
Thiamin	0.00 mg	0.07 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.00 mg Egg, whole, cooked, hard-boiled: 0.07 mg Winner: Egg, whole, cooked, hard-boiled
Riboflavin	0.44 mg	0.51 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.44 mg Egg, whole, cooked, hard-boiled: 0.51 mg Winner: Egg, whole, cooked, hard-boiled
Niacin	0.11 mg	0.06 mg	Egg, white, raw, fresh	Egg, white, raw, fresh: 0.11 mg Egg, whole, cooked, hard-boiled: 0.06 mg Winner: Egg, white, raw, fresh
Vitamin B6	0.01 mg	0.12 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.01 mg Egg, whole, cooked, hard-boiled: 0.12 mg Winner: Egg, whole, cooked, hard-boiled
Folate	4.0 mcg	44.0 mcg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 4.0 mcg Egg, whole, cooked, hard-boiled: 44.0 mcg Winner: Egg, whole, cooked, hard-boiled
Vitamin B12	0.09 mcg	1.1 mcg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.09 mcg Egg, whole, cooked, hard-boiled: 1.1 mcg Winner: Egg, whole, cooked, hard-boiled
Minerals		Minerals
Calcium	7.0 mg	50.0 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 7.0 mg Egg, whole, cooked, hard-boiled: 50.0 mg Winner: Egg, whole, cooked, hard-boiled
Iron	0.08 mg	1.2 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.08 mg Egg, whole, cooked, hard-boiled: 1.2 mg Winner: Egg, whole, cooked, hard-boiled
Potassium	163.0 mg	126.0 mg	Egg, white, raw, fresh	Egg, white, raw, fresh: 163.0 mg Egg, whole, cooked, hard-boiled: 126.0 mg Winner: Egg, white, raw, fresh
Magnesium	11.0 mg	10.0 mg	Egg, white, raw, fresh	Egg, white, raw, fresh: 11.0 mg Egg, whole, cooked, hard-boiled: 10.0 mg Winner: Egg, white, raw, fresh
Phosphorus	15.0 mg	172.0 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 15.0 mg Egg, whole, cooked, hard-boiled: 172.0 mg Winner: Egg, whole, cooked, hard-boiled
Zinc	0.03 mg	1.1 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.03 mg Egg, whole, cooked, hard-boiled: 1.1 mg Winner: Egg, whole, cooked, hard-boiled
Copper	0.02 mg	0.01 mg	Egg, white, raw, fresh	Egg, white, raw, fresh: 0.02 mg Egg, whole, cooked, hard-boiled: 0.01 mg Winner: Egg, white, raw, fresh
Manganese	0.01 mg	0.03 mg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 0.01 mg Egg, whole, cooked, hard-boiled: 0.03 mg Winner: Egg, whole, cooked, hard-boiled
Selenium	20.0 mcg	30.8 mcg	Egg, whole, cooked, hard-boiled	Egg, white, raw, fresh: 20.0 mcg Egg, whole, cooked, hard-boiled: 30.8 mcg Winner: Egg, whole, cooked, hard-boiled

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

Is Egg, white, raw, fresh or Egg, whole, cooked, hard-boiled healthier?

Egg, whole, cooked, hard-boiled comes out ahead in 18 of 26 nutrient categories. Egg, white, raw, fresh has fewer calories (103 difference per 100g) and Egg, whole, cooked, hard-boiled has more protein (1.7g more per 100g).

Which has more protein, Egg, white, raw, fresh or Egg, whole, cooked, hard-boiled?

Egg, whole, cooked, hard-boiled has more protein with 12.6g per 100g compared to 10.9g.