Beef vs Egg
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 155
Egg 150
Protein (g)
Beef 22.8
Egg 12.3
Carbs (g)
Beef 0
Egg 0.910
Fat (g)
Beef 6.39
Egg 10.3
Fiber (g)
Beef —
Egg —
Quick answers
Which has more protein?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw — 22.8g vs 12.3g per 100g.
Which has fewer calories?
Egg, whole, raw, frozen, pasteurized — 150 vs 155 kcal per 100g.
Which is more nutrient-dense?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 155 kcal | 150 kcal | +3% |
| Macronutrients | |||
| Water | 69.9 g | 75.4 g | -7% |
| Protein | 22.8 g | 12.3 g | +85% |
| Total lipid (fat) | 6.39 g | 10.3 g | -38% |
| Carbohydrate, by difference | 0 g | 0.910 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.56 g | — | |
| Fatty acids, total monounsaturated | 2.71 g | — | |
| Fatty acids, total trans | 0.306 g | — | |
| Cholesterol | 58.0 mg | 420 mg | -86% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.053 mg | — | |
| Riboflavin (Vitamin B2) | 0.202 mg | — | |
| Niacin (Vitamin B3) | 6.88 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.360 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.575 mg | — | |
| Choline, total | 56.3 mg | — | |
| Vitamin B-12 — Cobalamin | 1.72 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.250 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 2.30 ug | -100% |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 55.0 mg | -73% |
| Iron, Fe | 1.90 mg | 1.77 mg | +7% |
| Magnesium, Mg | 11.3 mg | 11.2 mg | +1% |
| Phosphorus, P | 206 mg | 189 mg | +9% |
| Potassium, K | 282 mg | 117 mg | +141% |
| Sodium, Na | 45.0 mg | 121 mg | -63% |
| Zinc, Zn | 3.76 mg | 1.20 mg | +213% |
| Copper, Cu | 0.043 mg | 0 mg | |
| Manganese, Mn | 0.002 mg | 0 mg | |
| Selenium, Se | 21.3 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 149 kcal | 146 kcal | +2% |
| Energy (Atwater Specific Factors) | 155 kcal | 150 kcal | +3% |
| Energy | 648 kj | 627 kj | +3% |
| Nitrogen | — | 1.97 g | |
| Total fat (NLEA) | 5.93 g | — | |
| Ash | 1.01 g | 1.16 g | -13% |
| Iodine, I | — | 61.6 ug | |
| Choline, free | 0.700 mg | — | |
| Choline, from phosphocholine | 44.0 mg | — | |
| Choline, from phosphotidyl choline | 0.700 mg | — | |
| Choline, from glycerophosphocholine | 5.70 mg | — | |
| Choline, from sphingomyelin | 5.20 mg | — | |
| Betaine | 10.0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 91.0 IU | -100% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 2.30 ug | -100% |
| 25-hydroxycholecalciferol | 0.260 ug | 0.600 ug | -57% |
| SFA 10:0 (Capric acid) | 0.006 g | — | |
| SFA 12:0 (Lauric acid) | 0.005 g | — | |
| SFA 14:0 (Myristic acid) | 0.168 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | — | |
| SFA 16:0 (Palmitic acid) | 1.50 g | — | |
| SFA 17:0 (Margaric acid) | 0.069 g | — | |
| SFA 18:0 (Stearic acid) | 0.773 g | — | |
| SFA 20:0 (Arachidic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 c | 0.040 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.211 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.054 g | — | |
| MUFA 17:1 c | 0.054 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.39 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| MUFA 20:1 c | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 0.364 g | — | |
| PUFA 18:2 c | 0.281 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.259 g | — | |
| PUFA 18:2 CLAs | 0.022 g | — | |
| PUFA 18:3 c | 0.009 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.009 g | — | |
| PUFA 20:2 c | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 c | 0.013 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.048 g | — | |
| PUFA 20:4c | 0.048 g | — | |
| PUFA 20:5c | 0.003 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | — | |
| PUFA 22:5 c | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.008 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.276 g | — | |
| TFA 16:1 t | 0.015 g | — | |
| TFA 18:1 t | 0.261 g | — | |
| Fatty acids, total trans-dienoic | 0.030 g | — | |
| TFA 18:2 t not further defined | 0.030 g | — | |
| Iodine | |||
| Iodine mcg/100gB | — | 61.6 mcg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw nutrition facts Egg, whole, raw, frozen, pasteurized nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +213% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Potassium, K +141% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Vitamin D (D2 + D3) -100% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Protein +85% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw
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