Beef vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, white, dried, powder, stabilized, glucose reduced is higher in more vitamins & minerals
Calories (kcal)
Beef 208
Egg 376
Protein (g)
Beef 30.1
Egg 82.4
Carbs (g)
Beef 0
Egg 4.47
Fat (g)
Beef 9.73
Egg 0.040
Fiber (g)
Beef 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, powder, stabilized, glucose reduced — 82.4g vs 30.1g per 100g.
Which has fewer calories?
Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised — 208 vs 376 kcal per 100g.
Which is more nutrient-dense?
Egg, white, dried, powder, stabilized, glucose reduced 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 | 208 kcal | 376 kcal | -45% |
| Macronutrients | |||
| Water | 60.3 g | 8.54 g | +606% |
| Protein | 30.1 g | 82.4 g | -63% |
| Total lipid (fat) | 9.73 g | 0.040 g | +24225% |
| Carbohydrate, by difference | 0 g | 4.47 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.57 g | 0 g | |
| Fatty acids, total monounsaturated | 3.29 g | 0 g | |
| Fatty acids, total trans | 0.183 g | — | |
| Cholesterol | 78.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.022 mg | 0.037 mg | -41% |
| Riboflavin (Vitamin B2) | 0.085 mg | 2.32 mg | -96% |
| Niacin (Vitamin B3) | 3.41 mg | 0.723 mg | +372% |
| Pantothenic acid (Vitamin B5) | 0.129 mg | 1.96 mg | -93% |
| Vitamin B-6 — Pyridoxine | 0.118 mg | 0.024 mg | +392% |
| Biotin (Vitamin B7) | — | 96.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 8.40 mg | |
| Vitamin B-12 — Cobalamin | 1.38 ug | 0.530 ug | +160% |
| Vitamin A, RAE | 11.0 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.930 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0.300 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 89.0 mg | -94% |
| Iron, Fe | 2.36 mg | 0.240 mg | +883% |
| Magnesium, Mg | 18.0 mg | 72.0 mg | -75% |
| Phosphorus, P | 139 mg | 89.0 mg | +56% |
| Potassium, K | 190 mg | 1116 mg | -83% |
| Sodium, Na | 28.0 mg | 1238 mg | -98% |
| Zinc, Zn | 6.73 mg | 0.160 mg | +4106% |
| Copper, Cu | 0.065 mg | 0.170 mg | -62% |
| Manganese, Mn | 0.011 mg | 0.050 mg | -78% |
| Selenium, Se | 5.40 ug | 125 ug | -96% |
| Other Nutrients | |||
| Energy | 871 kj | 1573 kj | -45% |
| Ash | 0.660 g | 4.55 g | -85% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | — | 96.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 96.0 ug | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 11.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 37.0 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) | 11.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 ug | — | |
| Vitamin K1 — Phylloquinone | — | 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) | 0.004 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.216 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.95 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.116 g | — | |
| SFA 18:0 (Stearic acid) | 1.26 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.009 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.049 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.003 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.277 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.249 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.95 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.80 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.004 g | — | |
| Fatty acids, total polyunsaturated | 0.324 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.145 g | 0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.107 g | — | |
| PUFA 18:2 CLAs | 0.037 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.072 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.069 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 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) | 0.014 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.034 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.034 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.017 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.026 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.182 g | — | |
| TFA 16:1 t | 0.027 g | — | |
| TFA 18:1 t | 0.155 g | — | |
| TFA 18:2 t,t | 0.001 g | — | |
| Fatty acids, total trans-polyenoic | 0.001 g | — | |
| Tryptophan (EAA) | 0.316 g | 1.27 g | -75% |
| Threonine (EAA) | 1.09 g | 3.66 g | -70% |
| Isoleucine (EAA, BCAA) | 1.25 g | 5.02 g | -75% |
| Leucine (EAA, BCAA) | 2.27 g | 7.17 g | -68% |
| Lysine (EAA) | 2.38 g | 5.08 g | -53% |
| Methionine (EAA) | 0.991 g | 3.20 g | -69% |
| Cystine (conditionally essential) | — | 2.04 g | |
| Phenylalanine (EAA) | 1.17 g | 5.18 g | -77% |
| Tyrosine (conditionally essential) | 1.01 g | 3.31 g | -69% |
| Valine (EAA, BCAA) | 1.33 g | 6.17 g | -78% |
| Arginine (conditionally essential) | 1.98 g | 4.81 g | -59% |
| Histidine (EAA) | 1.09 g | 1.87 g | -42% |
| Alanine | 1.57 g | 5.31 g | -70% |
| Aspartic acid | — | 7.29 g | |
| Glutamic acid | 4.20 g | 11.5 g | -63% |
| Glycine (conditionally essential) | 1.64 g | 3.09 g | -47% |
| Proline (conditionally essential) | 0.967 g | 3.10 g | -69% |
| Serine | 1.06 g | 6.08 g | -83% |
| 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, New Zealand, imported, flank, separable lean and fat, cooked, braised nutrition facts Egg, white, dried, powder, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +4106% in Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised Iron, Fe +883% in Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised Vitamin B-6 — Pyridoxine +392% in Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised Niacin (Vitamin B3) +372% in Beef, New Zealand, imported, flank, separable lean and fat, cooked, braised
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