Beef vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Beef 184
Egg 382
Protein (g)
Beef 29.7
Egg 81.1
Carbs (g)
Beef 0
Egg 7.80
Fat (g)
Beef 7.26
Egg 0
Fiber (g)
Beef 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 29.7g per 100g.
Which has fewer calories?
Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled — 184 vs 382 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Egg | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 184 kcal | 382 kcal | -52% |
| Macronutrients | |||
| Water | 63.0 g | 5.80 g | +986% |
| Protein | 29.7 g | 81.1 g | -63% |
| Total lipid (fat) | 7.26 g | 0 g | |
| Carbohydrate, by difference | 0 g | 7.80 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.71 g | 0 g | |
| Fatty acids, total monounsaturated | 3.06 g | 0 g | |
| Fatty acids, total trans | 0.375 g | — | |
| Cholesterol | 80.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.066 mg | 0.005 mg | +1220% |
| Riboflavin (Vitamin B2) | 0.235 mg | 2.53 mg | -91% |
| Niacin (Vitamin B3) | 7.11 mg | 0.865 mg | +722% |
| Pantothenic acid (Vitamin B5) | 0.390 mg | 0.775 mg | -50% |
| Vitamin B-6 — Pyridoxine | 0.728 mg | 0.036 mg | +1922% |
| Biotin (Vitamin B7) | 7.00 ug | 18.0 ug | -61% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 66.7 mg | 8.40 mg | +694% |
| Vitamin B-12 — Cobalamin | 2.09 ug | 0.180 ug | +1061% |
| Vitamin A, RAE | 2.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.190 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.100 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 62.0 mg | -79% |
| Iron, Fe | 2.61 mg | 0.150 mg | +1640% |
| Magnesium, Mg | 24.0 mg | 88.0 mg | -73% |
| Phosphorus, P | 236 mg | 111 mg | +113% |
| Potassium, K | 315 mg | 1125 mg | -72% |
| Sodium, Na | 51.0 mg | 1280 mg | -96% |
| Zinc, Zn | 4.83 mg | 0.100 mg | +4730% |
| Copper, Cu | 0.070 mg | 0.114 mg | -39% |
| Manganese, Mn | 0.004 mg | 0.007 mg | -43% |
| Selenium, Se | 28.7 ug | 125 ug | -77% |
| Other Nutrients | |||
| Energy | 770 kj | 1598 kj | -52% |
| Ash | 1.17 g | 5.30 g | -78% |
| Total Sugars | 0 g | 5.40 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 18.0 ug | -61% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 18.0 ug | -61% |
| Betaine | 8.70 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 2.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 7.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 3.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.100 ug | — | |
| Vitamin K1 — Phylloquinone | 1.60 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.007 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.173 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | — | |
| SFA 16:0 (Palmitic acid) | 1.54 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.080 g | — | |
| SFA 18:0 (Stearic acid) | 0.883 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.033 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.212 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.194 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.059 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.75 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.42 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.014 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.442 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.347 g | 0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.286 g | — | |
| PUFA 18:2 CLAs | 0.027 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.011 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.015 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.015 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.053 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.004 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.012 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.342 g | — | |
| TFA 16:1 t | 0.018 g | — | |
| TFA 18:1 t | 0.324 g | — | |
| TFA 18:2 t not further defined | 0.033 g | — | |
| Fatty acids, total trans-polyenoic | 0.033 g | — | |
| Tryptophan (EAA) | 0.387 g | 0.999 g | -61% |
| Threonine (EAA) | 1.65 g | 3.68 g | -55% |
| Isoleucine (EAA, BCAA) | 1.64 g | 4.58 g | -64% |
| Leucine (EAA, BCAA) | 3.05 g | 6.84 g | -55% |
| Lysine (EAA) | 3.42 g | 5.51 g | -38% |
| Methionine (EAA) | 0.937 g | 2.79 g | -66% |
| Cystine (conditionally essential) | 0.357 g | 2.10 g | -83% |
| Phenylalanine (EAA) | 1.40 g | 4.74 g | -70% |
| Tyrosine (conditionally essential) | 1.32 g | 3.15 g | -58% |
| Valine (EAA, BCAA) | 1.73 g | 5.16 g | -67% |
| Arginine (conditionally essential) | 2.38 g | 4.41 g | -46% |
| Histidine (EAA) | 1.34 g | 1.83 g | -27% |
| Alanine | 2.10 g | 4.68 g | -55% |
| Aspartic acid | 3.42 g | 8.25 g | -59% |
| Glutamic acid | 5.74 g | 10.8 g | -47% |
| Glycine (conditionally essential) | 1.52 g | 2.84 g | -47% |
| Proline (conditionally essential) | 1.50 g | 3.15 g | -52% |
| Serine | 1.44 g | 5.59 g | -74% |
| Hydroxyproline | 0.150 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. 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, select, cooked, grilled nutrition facts Egg, white, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +4730% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled Vitamin B-6 — Pyridoxine +1922% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled Iron, Fe +1640% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled Thiamin (Vitamin B1) +1220% in Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled
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