Nutrition Comparison Tool
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Scrambled Eggs
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Egg Scrambled
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Hard Boiled Eggs
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 7% DV 149 calories
  • Egg Scrambled 100 grams (x1) 11% DV 212 calories
  • Hard Boiled Eggs 100 grams (x1) 8% DV 155 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 14% DV 11g
  • Egg Scrambled 100 grams (x1) 21% DV 16.2g
  • Hard Boiled Eggs 100 grams (x1) 14% DV 10.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 1% DV 1.6g
  • Egg Scrambled 100 grams (x1) 1% DV 2.1g
  • Hard Boiled Eggs 100 grams (x1) 0% DV 1.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 20% DV 10g
  • Egg Scrambled 100 grams (x1) 28% DV 13.8g
  • Hard Boiled Eggs 100 grams (x1) 25% DV 12.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 92% DV 277mg
  • Egg Scrambled 100 grams (x1) 142% DV 426mg
  • Hard Boiled Eggs 100 grams (x1) 124% DV 373mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 17% DV 3.3g
  • Egg Scrambled 100 grams (x1) 31% DV 6.2g
  • Hard Boiled Eggs 100 grams (x1) 16% DV 3.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 0% DV 0g
  • Egg Scrambled 100 grams (x1) 0% DV 0g
  • Hard Boiled Eggs 100 grams (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 3% DV 1.4g
  • Egg Scrambled 100 grams (x1) 3% DV 1.6g
  • Hard Boiled Eggs 100 grams (x1) 2% DV 1.1g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 7% DV 1.3mg
  • Egg Scrambled 100 grams (x1) 14% DV 2.6mg
  • Hard Boiled Eggs 100 grams (x1) 7% DV 1.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 5% DV 66mg
  • Egg Scrambled 100 grams (x1) 4% DV 57mg
  • Hard Boiled Eggs 100 grams (x1) 4% DV 50mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Scrambled Eggs 100 grams (x1) 3% DV 132mg
  • Egg Scrambled 100 grams (x1) 3% DV 147mg
  • Hard Boiled Eggs 100 grams (x1) 3% DV 126mg
Comparison Table

Table Legend

  1. Scrambled Eggs
  2. Egg Scrambled
  3. Hard Boiled Eggs
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 149
(7%)		 212
(11%)		 155
(8%)
Fat (g)
(%DV)		 11
(14%)		 16.2
(21%)		 10.6
(14%)
Protein (g)
(%DV)		 10
(20%)		 13.8
(28%)		 12.6
(25%)
Carbohydrate (g)
(%DV)		 1.6
(1%)		 2.1
(1%)		 1.1
(0%)
Sugars (g)
(%DV)		 1.4
(3%)		 1.6
(3%)		 1.1
(2%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 277
(92%)		 426
(142%)		 373
(124%)
Saturated Fats (g)
(%DV)		 3.3
(17%)		 6.2
(31%)		 3.3
(16%)
Net-Carbs (g) 1.6
2.1
1.1
Trans Fatty Acids (g) 0.62
--
--
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 66
(5%)		 57
(4%)		 50
(4%)
Iron, Fe (mg)
(%DV)		 1.3
(7%)		 2.6
(14%)		 1.2
(7%)
Potassium, K (mg)
(%DV)		 132
(3%)		 147
(3%)		 126
(3%)
Magnesium (mg)
(%DV)		 11
(3%)		 14
(3%)		 10
(2%)
Phosphorus, P (mg)
(%DV)		 165
(13%)		 242
(19%)		 172
(14%)
Sodium (mg)
(%DV)		 145
(6%)		 187
(8%)		 124
(5%)
Zinc, Zn (mg)
(%DV)		 1
(9%)		 1.7
(15%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0.06
(7%)		 0.07
(7%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.02
(1%)		 0.04
(2%)		 0.03
(1%)
Selenium, Se (mcg)
(%DV)		 23.5
(43%)		 22.5
(41%)		 30.8
(56%)
Fluoride, F (mcg)
(%AI)		 0.8
(0%)		 --
(--%)		 4.8
(0%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 43
--
61
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 161
(18%)		 176
(20%)		 149
(17%)
Vitamin C (mg)
(%DV)		 0
(0%)		 3.3
(4%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.04
(3%)		 0.08
(7%)		 0.07
(6%)
Riboflavin (B2) (mg)
(%DV)		 0.38
(29%)		 0.52
(40%)		 0.51
(39%)
Niacin (B3) (mg)
(%DV)		 0.08
(0%)		 0.21
(1%)		 0.06
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 1.2
(24%)		 0.94
(19%)		 1.4
(28%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.19
(11%)		 0.12
(7%)
Biotin (mcg) 21.3
--
--
Folate (B9) (mcg)
(%DV)		 36
(9%)		 29
(7%)		 44
(11%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 36
(9%)		 29
(7%)		 44
(11%)
Folate DFE (mcg)
(%)		 36
(9%)		 29
(7%)		 44
(11%)
Choline (mg)
(%DV)		 221
(40%)		 180.6
(33%)		 293.8
(53%)
Vitamin B12 (mcg)
(%DV)		 0.76
(32%)		 1
(42%)		 1.1
(46%)
Retinol (mcg) 159
171
148
Carotene, beta (mcg)
(%RDA)		 26
(0%)		 62
(1%)		 11
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 7
(0%)		 6
(0%)		 10
(0%)
Vitamin A, IU (IU) 578 679 520
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 372
233
353
Vitamin E (mg)
(%DV)		 1.2
(8%)		 0.96
(6%)		 1
(7%)
Vitamin D (mcg)
(%DV)		 1.8
(9%)		 1.1
(6%)		 2.2
(11%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 1.8
--
2.2
Vitamin D (IU)
(%DV)		 72
(9%)		 46
(6%)		 87
(11%)
Vitamin K (mcg)
(%DV)		 4
(3%)		 9
(8%)		 0.3
(0%)
Vitamin K1 (mcg) 0.1
--
--
Menaquinone-4 (K2) (mcg) 0.2
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 76.4
66.7
74.6
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 7.07
11.53
8.96
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0
--
--
Glucose (Dextrose) (g) 0.28
--
--
Fructose (g) 0
--
--
Lactose (g) 1.1
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 100 100 100
Monounsaturated Fats (g) 4.441
5.889
4.077
Polyunsaturated Fats (g) 2.429
1.969
1.414
Omega 3s (g)
(%AI)		 0.134
(8%)		 0.118
(7%)		 0.035
(2%)
Omega 6s (g)
(%AI)		 2.067
(12%)		 1.649
(10%)		 1.188
(7%)
Omega 3 to Omega 6 Ratio 0.06
0.07
0.03
Omega 6 to Omega 3 Ratio 15.43
13.97
33.94
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0.005
Docosapentaenoic Acid (DPA) (g) 0.005
0
0
Docosahexaenoic Acid (DHA) (g) 0.043
0
0.038
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) 0.013
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0.019
0
0
Caproic (6:0) (g) 0.016
0.158
0
Caprylic Acid (8:0) (g) 0.019
0.048
0.003
Capric Acid (10:0) (g) 0.021
0.104
0.003
Lauric Acid (12:0) (g) 0.017
0.134
0.003
Tridecanoic Acid (13:0) (g) 0
--
--
Myristic Acid (14:0) (g) 0.092
0.085
0.035
Pentadecanoic Acid (15:0) (g) 0.007
--
--
Palmitic Acid (16:0) (g) 2.17
3.909
2.349
Margaric Acid (17:0) (g) 0.019
--
--
Stearic Acid (18:0) (g) 0.927
1.522
0.828
Arachidic Acid (20:0) (g) 0.013
--
--
Behenic Acid (22:0) (g) 0.008
--
--
Lignoceric Acid (24:0) (g) 0.003
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.005
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.15
0.515
0.31
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0.01
--
--
Oleic Acid (18:1) (g) 4.25
5.374
3.725
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.025
0
0.03
Docosenoic Acid (22:1) (g) 0
0
0.003
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 2.067
1.649
1.188
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.134
0.118
0.035
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0.017
--
--
Eicosatetraenoic Acid 20:4 (g) 0.139
0.202
0.149
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0.01
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) 0.01
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 245
(35%)		 325
(46%)		 298
(43%)
Isoleucine (mg)
(%RDI)		 532
(38%)		 836
(60%)		 686
(49%)
Leucine (mg)
(%RDI)		 861
(32%)		 1185
(43%)		 1075
(39%)
Lysine (mg)
(%RDI)		 705
(34%)		 913
(43%)		 904
(43%)
Methionine (mg)
(%RDI)		 297
(41%)		 427
(59%)		 392
(54%)
Phenylalanine (mg)
(%RDI)		 535
(61%)		 750
(86%)		 668
(76%)
Threonine (mg)
(%RDI)		 442
(42%)		 657
(63%)		 604
(58%)
Tryptophan (mg)
(%RDI)		 139
(50%)		 212
(76%)		 153
(55%)
Valine (mg)
(%RDI)		 676
(37%)		 960
(53%)		 767
(42%)
Conditional  
Arginine (mg) 623
836
755
Cystine (mg)
(%RDI)		 205
(71%)		 307
(107%)		 292
(102%)
Glycine (mg) 335
438
423
Proline (mg) 453
577
501
Tyrosine (mg)
(%RDI)		 402
(46%)		 562
(64%)		 513
(59%)
Non-Essential  
Alanine (mg) 566
763
700
Aspartic acid (mg) 1034
1311
1264
Betaine (mg) 0.3
--
0.6
Glutamic acid (mg) 1378
1773
1644
Hydroxyproline (mg) --
--
--
Serine (mg) 742
1002
936
Data Source
Scrambled Eggs
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Egg Scrambled
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Hard Boiled Eggs
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.