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.
https://connect.healthkart.com/boiled-egg-vs-fried-egg-nutritional-values/?srsltid=AfmBOop3zG-T51a1FGj-7MJJfRTgLsug0vERTdsIVi294Q2HFRRyotaW
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