Beef vs Eggs
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
Eggs 148
Protein (g)
Beef 22.8
Eggs 12.4
Carbs (g)
Beef 0
Eggs 0.960
Fat (g)
Beef 6.39
Eggs 9.96
Fiber (g)
Beef —
Eggs 0
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 12.4g per 100g.
Which has fewer calories?
Eggs, Grade A, Large, egg whole — 148 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 | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 155 kcal | 148 kcal | +5% |
| Macronutrients | |||
| Water | 69.9 g | 75.8 g | -8% |
| Protein | 22.8 g | 12.4 g | +84% |
| Total lipid (fat) | 6.39 g | 9.96 g | -36% |
| Carbohydrate, by difference | 0 g | 0.960 g | -100% |
| Fiber, total dietary | — | 0 g | |
| Sugars, Total | — | 0.200 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.56 g | 3.20 g | -20% |
| Fatty acids, total monounsaturated | 2.71 g | 3.63 g | -25% |
| Fatty acids, total trans | 0.306 g | — | |
| Cholesterol | 58.0 mg | 411 mg | -86% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.053 mg | 0.077 mg | -31% |
| Riboflavin (Vitamin B2) | 0.202 mg | 0.419 mg | -52% |
| Niacin (Vitamin B3) | 6.88 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.360 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.575 mg | 0.063 mg | +813% |
| Biotin (Vitamin B7) | — | 71.0 ug | |
| Choline, total | 56.3 mg | 335 mg | -83% |
| Vitamin B-12 — Cobalamin | 1.72 ug | 1.02 ug | +69% |
| Vitamin A, RAE | — | 180 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.250 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 2.46 ug | -100% |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 48.0 mg | -69% |
| Iron, Fe | 1.90 mg | 1.67 mg | +14% |
| Magnesium, Mg | 11.3 mg | 11.4 mg | -1% |
| Phosphorus, P | 206 mg | 184 mg | +12% |
| Potassium, K | 282 mg | 132 mg | +114% |
| Sodium, Na | 45.0 mg | 129 mg | -65% |
| Zinc, Zn | 3.76 mg | 1.24 mg | +203% |
| Copper, Cu | 0.043 mg | 0 mg | |
| Manganese, Mn | 0.002 mg | 0 mg | |
| Selenium, Se | 21.3 ug | 31.1 ug | -32% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 149 kcal | 143 kcal | +4% |
| Energy (Atwater Specific Factors) | 155 kcal | 147 kcal | +5% |
| Energy | 648 kj | 617 kj | +5% |
| Nitrogen | — | 1.99 g | |
| Total fat (NLEA) | 5.93 g | 8.65 g | -31% |
| Ash | 1.01 g | 0.850 g | +19% |
| Carbohydrate, by summation | — | 0.200 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0.200 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Starch | — | 0 g | |
| Iodine, I | — | 49.1 ug | |
| Choline, free | 0.700 mg | 0.600 mg | +17% |
| Choline, from phosphocholine | 44.0 mg | 309 mg | -86% |
| Choline, from phosphotidyl choline | 0.700 mg | 0.200 mg | +250% |
| Choline, from glycerophosphocholine | 5.70 mg | 0.200 mg | +2750% |
| Choline, from sphingomyelin | 5.20 mg | 25.1 mg | -79% |
| Betaine | 10.0 mg | 0.600 mg | +1567% |
| Retinol | — | 179 ug | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 13.0 ug | |
| Cryptoxanthin, alpha | — | 13.0 ug | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 0 ug | |
| cis-Lutein/Zeaxanthin | — | 57.0 ug | |
| Alpha-carotene (Provitamin A) | — | 230 ug | |
| Zeaxanthin | — | 229 ug | |
| 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 | 98.4 IU | -100% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | 0 ug | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 2.46 ug | -100% |
| 25-hydroxycholecalciferol | 0.260 ug | 0.560 ug | -54% |
| SFA 10:0 (Capric acid) | 0.006 g | — | |
| SFA 12:0 (Lauric acid) | 0.005 g | — | |
| SFA 14:0 (Myristic acid) | 0.168 g | 0.032 g | +425% |
| SFA 15:0 (Pentadecanoic acid) | 0.027 g | — | |
| SFA 16:0 (Palmitic acid) | 1.50 g | 2.32 g | -35% |
| SFA 17:0 (Margaric acid) | 0.069 g | — | |
| SFA 18:0 (Stearic acid) | 0.773 g | 0.813 g | -5% |
| 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 | 0.238 g | -11% |
| 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 | 3.35 g | -29% |
| 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 | 1.82 g | -80% |
| PUFA 18:2 c | 0.281 g | 1.46 g | -81% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.259 g | 1.46 g | -82% |
| PUFA 18:2 CLAs | 0.022 g | — | |
| PUFA 18:3 c | 0.009 g | 0.011 g | -18% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.009 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.011 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 | 0.020 g | -35% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.013 g | 0.020 g | -35% |
| 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 | — | |
| Tryptophan (EAA) | — | 0.166 g | |
| Threonine (EAA) | — | 0.594 g | |
| Isoleucine (EAA, BCAA) | — | 0.616 g | |
| Leucine (EAA, BCAA) | — | 1.05 g | |
| Lysine (EAA) | — | 0.832 g | |
| Methionine (EAA) | — | 0.418 g | |
| Phenylalanine (EAA) | — | 0.660 g | |
| Tyrosine (conditionally essential) | — | 0.512 g | |
| Valine (EAA, BCAA) | — | 0.734 g | |
| Arginine (conditionally essential) | — | 0.787 g | |
| Histidine (EAA) | — | 0.283 g | |
| Alanine | — | 0.667 g | |
| Aspartic acid | — | 1.27 g | |
| Glutamic acid | — | 1.63 g | |
| Glycine (conditionally essential) | — | 0.408 g | |
| Proline (conditionally essential) | — | 0.560 g | |
| Serine | — | 0.919 g | |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.385 g | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.020 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.600 mg | |
| Choline from phosphatidylcholine | — | 240 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 11.0 mg | |
| Free Choline | — | 0.600 mg | |
| Total Choline | — | 250 mg | |
| Iodine | |||
| Iodine mcg/100gB | — | 49.2 mcg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 1.10 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.050 mg | |
* 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 Eggs, Grade A, Large, egg whole nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +813% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Zinc, Zn +203% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw Potassium, K +114% 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
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