Beef vs Eggs
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Eggs, Grade A, Large, egg yolk is higher in more vitamins & minerals
Calories (kcal)
Beef 160
Eggs 334
Protein (g)
Beef 29.2
Eggs 16.2
Carbs (g)
Beef 0
Eggs 1.02
Fat (g)
Beef 3.91
Eggs 28.8
Fiber (g)
Beef 0
Eggs —
Quick answers
Which has more protein?
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled — 29.2g vs 16.2g per 100g.
Which has fewer calories?
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled — 160 vs 334 kcal per 100g.
Which is more nutrient-dense?
Eggs, Grade A, Large, egg yolk 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 | 160 kcal | 334 kcal | -52% |
| Macronutrients | |||
| Water | 66.3 g | 52.1 g | +27% |
| Protein | 29.2 g | 16.2 g | +80% |
| Total lipid (fat) | 3.91 g | 28.8 g | -86% |
| Carbohydrate, by difference | 0 g | 1.02 g | -100% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.27 g | — | |
| Fatty acids, total monounsaturated | 1.38 g | — | |
| Fatty acids, total trans | 0.114 g | — | |
| Cholesterol | 78.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.065 mg | — | |
| Riboflavin (Vitamin B2) | 0.210 mg | 0.467 mg | -55% |
| Niacin (Vitamin B3) | 5.99 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.859 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.524 mg | — | |
| Biotin (Vitamin B7) | 8.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 102 mg | — | |
| Vitamin B-12 — Cobalamin | 4.04 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.190 mg | 5.64 mg | -97% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.70 ug | — | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | — | |
| Iron, Fe | 2.98 mg | — | |
| Magnesium, Mg | 27.0 mg | — | |
| Phosphorus, P | 245 mg | — | |
| Potassium, K | 365 mg | — | |
| Sodium, Na | 52.0 mg | — | |
| Zinc, Zn | 8.06 mg | — | |
| Copper, Cu | 0.142 mg | — | |
| Manganese, Mn | 0.019 mg | — | |
| Selenium, Se | 40.8 ug | 55.8 ug | -27% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 670 kj | 1400 kj | -52% |
| Nitrogen | — | 2.59 g | |
| Ash | 1.17 g | 1.89 g | -38% |
| Total Sugars | 0 g | — | |
| Biotin | — | 45.9 ug | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Betaine | 6.90 mg | 0.900 mg | +667% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 2.00 ug | -100% |
| cis-Lycopene | — | 0 ug | |
| trans-Lycopene | — | 2.00 ug | |
| Lycopene | 0 ug | — | |
| cis-Lutein/Zeaxanthin | — | 121 ug | |
| Alpha-carotene (Provitamin A) | — | 612 ug | |
| Zeaxanthin | — | 546 ug | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 1.02 mg | -99% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | 0.220 mg | -91% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | 0.300 mg | -97% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.140 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.083 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 0.740 g | — | |
| SFA 17:0 (Margaric acid) | 0.032 g | — | |
| SFA 18:0 (Stearic acid) | 0.385 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.022 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.101 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.26 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.17 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.005 g | — | |
| Fatty acids, total polyunsaturated | 0.255 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.208 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.182 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.007 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.040 g | — | |
| Fatty acids, total trans-monoenoic | 0.088 g | — | |
| TFA 18:1 t | 0.088 g | — | |
| TFA 18:2 t,t | 0.026 g | — | |
| Fatty acids, total trans-polyenoic | 0.026 g | — | |
| Tryptophan (EAA) | 0.192 g | 0.174 g | +10% |
| Threonine (EAA) | 1.17 g | 0.789 g | +48% |
| Isoleucine (EAA, BCAA) | 1.33 g | 0.766 g | +74% |
| Leucine (EAA, BCAA) | 2.33 g | 1.35 g | +72% |
| Lysine (EAA) | 2.47 g | 1.20 g | +106% |
| Methionine (EAA) | 0.761 g | 0.398 g | +91% |
| Cystine (conditionally essential) | 0.377 g | — | |
| Phenylalanine (EAA) | 1.15 g | 0.673 g | +72% |
| Tyrosine (conditionally essential) | 0.932 g | 0.684 g | +36% |
| Valine (EAA, BCAA) | 1.45 g | 0.846 g | +72% |
| Arginine (conditionally essential) | 1.89 g | 1.12 g | +69% |
| Histidine (EAA) | 0.933 g | 0.369 g | +153% |
| Alanine | 1.78 g | 0.769 g | +131% |
| Aspartic acid | 2.66 g | 1.50 g | +78% |
| Glutamic acid | 4.39 g | 1.99 g | +121% |
| Glycine (conditionally essential) | 1.78 g | 0.470 g | +279% |
| Proline (conditionally essential) | 1.39 g | 0.748 g | +86% |
| Serine | 1.15 g | 1.29 g | -11% |
| Hydroxyproline | 0.307 g | 0 g | |
| Cysteine | — | 0.425 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.020 mg | |
| Genistein | — | 0.010 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 4.50 mg | 0.900 mg | +400% |
| Choline from phosphatidylcholine | 82.0 mg | 630 mg | -87% |
| Choline from phosphocholine | 0.900 mg | 1.00 mg | -10% |
| Choline from sphingomyelin | 14.0 mg | 45.0 mg | -69% |
| Free Choline | 0.500 mg | 1.30 mg | -62% |
| Total Choline | 100 mg | 680 mg | -85% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) -97% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Protein +80% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Riboflavin (Vitamin B2) -55% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled Selenium, Se -27% in Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled
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