Boiled Egg vs Fried Egg – Nutritional Values

ကြက်ဥပြုတ်နှင့် ကြက်ဥကြော် – အာဟာရတန်ဖိုးများ 

CHO ပမာဏသိရတော့ က်စပ်ပြီး Lipid Profile တခုလုံး ဗဟုသုတအနေနဲ့သိလို့ရမလားဆရာ။ မှန်တကယ် သိလို၍ မေးခြင်းပါ

အပြည့်အစုံ ဘာသာမပြန်တော့ပါ

Egg Nutritional Information ကြက်ဥအာဟာရအချက်အလက်

One whole, large-sized raw egg အရွယ်အစားကြီးသော ကြက်ဥစိမ်းတဥလုံး 

Proteins – 6 gm

Fat – 5 gm

Magnesium – 6 mg

Calcium – 28 mg 

Phosphorus – 99 mg 

Potassium – 69 mg 

Vitamin D – 41 IU 

Vitamin A – 6% of the RDA

Vitamin B2 – 15% of the RDA

Vitamin B12 – 9% of the RDA

Vitamin B5 – 7% of the RDA

Besides these, eggs also contain healthy cholesterol, iron, selenium, choline, folate, carotenoids and a healthy dose of omega fatty acids.

Boiled Egg – Nutritional Value ကြက်ဥပြုတ် – အာဟာရတန်ဖိုး

Boiled eggs are one of the simplest varieties of cooked eggs. Eggs are boiled in water for 3-5 minutes until the egg yolk turns hard. Invariably, hard-boiled eggs are eaten alone after sprinkling salt and pepper, but they also make a great salad topping.

1 boiled egg nutrition is as follows:

Calories – 78 Kcal

Carbohydrates – 0.6 gm

Total Fat – 5.3 gm

Protein – 6.3 gm

Cholesterol – 187 mg

Sodium – 62 mg

Calcium – 25 mg

Iron – 0.6 mg

Magnesium – 5 mg

Potassium – 63 mg

Vitamin A – 75 ug

Vitamin B1 (Thiamin) – 0.3 mg

Vitamin B2 (Riboflavin) – 0.26 mg

Vitamin B3 (Naicin) – 0.03 mg

Vitamin B5 (Pantothenic Acid) – 0.7mg

Vitamin B6 – 0.06 mg

Vitamin B9 (Folate) – 22 ug

Vitamin B12 – 0.56 ug 

Vitamin D – 44 IU

Vitamin E – 0.52 mg

Vitamin K – 0.15 ug

Choline – 147 mg

Copper – 0.01 mg

Fluoride – 2.4 ug

Manganese – 0.01 mg

Phosphorus – 86 mg

Selenium – 15 ug

Zinc – 0.53 mg

Beta-Carotene – 11 ug

Lutein + Zeaxanthin – 353 ug

Omega 3 Fatty Acids – 0.039 gm

Omega 6 Fatty Acids – 0.6 gm

Water – 37 gm

Fried Egg – Nutritional Value ကြက်ဥကြော် – အာဟာရတန်ဖိုး

Fried egg, also called the sunny side up, is a common breakfast serving. A fried egg is made by breaking the egg in a flat pan and heating it in slight oil over medium flame for about one minute. The cooked egg is sprinkled with salt and pepper to taste.

Listed below are egg fry calories and nutritional value:

Calories – 90 Kcal

Carbohydrates – 0.38 gm

Total Fat – 6.8 gm

Protein – 6.3 gm

Cholesterol – 184 mg

Sodium – 95 mg

Calcium – 29 mg

Iron – 0.87 mg

Magnesium – 6 mg

Potassium – 70 mg

Vitamin A – 101 ug

Vitamin B1 (Thiamin) – 0.02 mg

Vitamin B2 (Riboflavin) – 0.23 mg

Vitamin B3 (Naicin) – 0.04 mg

Vitamin B5 (Pantothenic Acid) – 0.76 mg

Vitamin B6 – 0.08 mg

Vitamin B9 (Folate) – 23 ug

Vitamin B12 – 0.45 ug

Vitamin D – 40 IU

Vitamin E – 0.6 mg

Vitamin K – 2.6 ug

Choline – 146 mg

Copper – 0.04 mg

Fluoride – NIL

Manganese – 0.01 mg

Phosphorus – 99 mg

Selenium – 15 ug

Zinc – 0.64 mg

Beta-Carotene – 35 ug

Lutein + Zeaxanthin – 543 ug

Omega 3 Fatty Acids – 0.103 gm

Omega 6 Fatty Acids – 1.4 gm

Water – 32 gm

Boiled Egg vs. Fried Egg – Nutrition Comparison ကြက်ဥပြုတ်နှင့် ကြက်ဥကြော် – အာဟာရ နှိုင်းယှဉ်မှု

Both boiled eggs and fried eggs are nutritionally dense and healthy. A close comparison between the two is as follows:

1. Calories

Both varieties of cooked eggs – fried egg and boiled egg, are high in calories. Boiled eggs have 26% fewer calories than fried eggs. Every 100 gm serving of fried eggs provides 196 calories as compared to 155 calories in boiled eggs.

2. Macronutrient Ratio

Protein, carbohydrates and fats are the three macronutrients. Boiled eggs have a macronutrient ratio of 34:3:63. On the other hand, for fried eggs the ratio is 29:2:70.

3. Carbohydrates

Both boiled eggs and fried eggs have low amounts of carbohydrates. Every 100 gm serving of boiled eggs has 1.1 gm of carbohydrates as compared to 0.83 gm of carbohydrates in fried eggs. The carbohydrates in both forms of cooked eggs are made of 100% sugar.

4. Proteins

Protein nutrition in eggs is well-pronounced. Eggs are one of the richest sources of protein. The protein count in a fried egg is slightly higher than the protein in 1 egg boiled for every 100 gm serving. Fried eggs have 13.6 gm of protein as compared to 12.6 gm of protein in boiled eggs per 100 gm of serving.

5. Saturated Fat

The saturated fat component in a boiled egg is lower than in a fried egg. For every 100 gm serving, a boiled egg contains 3.3 gm of saturated fat as compared to 4.3 gm of saturated fat in a fried egg.

6. Trans Fat

While boiled eggs do not contain Trans fat, their value in a fried egg is 0.04 gm per 100 gm of fried egg.

7. Cholesterol

Both fried eggs and boiled eggs have a high amount of good cholesterol. A fried egg has 401 mg of cholesterol as compared to 373 mg of cholesterol in a boiled egg per 100 gm of serving.

8. Vitamins

A fried egg has a higher concentration of Vitamins A, D, E and K than a boiled egg.

9. B Vitamins

The concentration of B vitamins is equally distributed between boiled eggs and fried eggs. While boiled eggs have higher levels of Thiamin, Riboflavin, and Vitamin B12, the levels of Niacin, Pantothenic Acid, Vitamin B6 and Folate is more in fried eggs.

10. Minerals

Fried eggs are a better source of calcium, iron and potassium than boiled eggs. Fried eggs have 24% more calcium, 59% more iron and a fairly high concentration of potassium than boiled eggs.

11. Antioxidants and Phytonutrients

Carotenoids are micronutrients found in plant and animal products. They are powerful antioxidants. Fried eggs are a richer source of Beta-Carotene and Lutein + Zeaxanthin.

12. Omega 3 and Omega 6 Fatty Acids

Fried eggs have significantly higher amounts of both omega-3 and omega-6 fatty acids than boiled eggs.

Conclusion နိဂုံး

Eggs are incredibly rich in nutrients. A rich source of both macro and micronutrients, it is a must-have in daily diet. As consumption of raw eggs is linked to a high risk of contracting a Salmonella infection, eating cooked eggs is the best way to ensure adequate nutrition.

While eggs can be cooked in different ways, boiled eggs and fried eggs are the two most popular ways of preparing eggs. No doubt, depending on the cooking style the nutritional composition of boiled egg vs. fried egg varies.

A boiled egg has fewer calories than a fried egg. It also has higher levels of B vitamins, especially Thiamin, Riboflavin, and Vitamin B12. The macronutrient ratio i.e. the ratio between proteins, carbohydrates and fats is 34:3:63 for the boiled egg as compared to 29:2:70 for the fried egg.

But a fried egg is a richer source of minerals namely calcium, iron and potassium. It has high levels of Vitamins like Niacin, Pantothenic Acid, Vitamin B6 and Folate. The fried egg has a higher concentration of antioxidants and phytonutrients and Omega 3 and Omega 6 fatty acids than the boiled egg. Also, a few healthy components like xanthophylls get significantly low when eggs are boiled in water. But the oil in which a fried egg is prepared may decide the actual nutritional value of the fried egg. Using butter or unhealthy oils can reduce the final product’s nutritional value while increasing its calories and fat content. Therefore, cooking fried eggs in healthy oil is the key to good health and excellent taste.

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