Beef vs Egg
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw is higher in more vitamins & minerals
Calories (kcal)
Beef 123
Egg 150
Protein (g)
Beef 23.7
Egg 12.3
Carbs (g)
Beef 0
Egg 0.910
Fat (g)
Beef 2.41
Egg 10.3
Fiber (g)
Beef —
Egg —
Quick answers
Which has more protein?
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw — 23.7g vs 12.3g per 100g.
Which has fewer calories?
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw — 123 vs 150 kcal per 100g.
Which is more nutrient-dense?
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, 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 | 123 kcal | 150 kcal | -18% |
| Macronutrients | |||
| Water | 73.3 g | 75.4 g | -3% |
| Protein | 23.7 g | 12.3 g | +93% |
| Total lipid (fat) | 2.41 g | 10.3 g | -77% |
| Carbohydrate, by difference | 0 g | 0.910 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.924 g | — | |
| Fatty acids, total monounsaturated | 0.886 g | — | |
| Fatty acids, total trans | 0.125 g | — | |
| Cholesterol | 63.0 mg | 420 mg | -85% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.064 mg | — | |
| Riboflavin (Vitamin B2) | 0.250 mg | — | |
| Niacin (Vitamin B3) | 6.16 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.370 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.626 mg | — | |
| Choline, total | 64.1 mg | — | |
| Vitamin B-12 — Cobalamin | 1.62 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 2.30 ug | -100% |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 55.0 mg | -76% |
| Iron, Fe | 2.34 mg | 1.77 mg | +32% |
| Magnesium, Mg | 11.9 mg | 11.2 mg | +6% |
| Phosphorus, P | 220 mg | 189 mg | +16% |
| Potassium, K | 316 mg | 117 mg | +170% |
| Sodium, Na | 55.0 mg | 121 mg | -55% |
| Zinc, Zn | 3.54 mg | 1.20 mg | +195% |
| Copper, Cu | 0.047 mg | 0 mg | |
| Manganese, Mn | 0.003 mg | 0 mg | |
| Selenium, Se | 22.7 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 116 kcal | 146 kcal | -21% |
| Energy (Atwater Specific Factors) | 123 kcal | 150 kcal | -18% |
| Energy | 514 kj | 627 kj | -18% |
| Nitrogen | — | 1.97 g | |
| Total fat (NLEA) | 2.14 g | — | |
| Ash | 1.11 g | 1.16 g | -4% |
| Iodine, I | — | 61.6 ug | |
| Choline, free | 0.300 mg | — | |
| Choline, from phosphocholine | 48.7 mg | — | |
| Choline, from phosphotidyl choline | 0.500 mg | — | |
| Choline, from glycerophosphocholine | 9.20 mg | — | |
| Choline, from sphingomyelin | 5.30 mg | — | |
| Betaine | 10.8 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.040 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 | 0.180 ug | 0.600 ug | -70% |
| SFA 10:0 (Capric acid) | 0.004 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.049 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.009 g | — | |
| SFA 16:0 (Palmitic acid) | 0.524 g | — | |
| SFA 17:0 (Margaric acid) | 0.027 g | — | |
| SFA 18:0 (Stearic acid) | 0.307 g | — | |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 c | 0.011 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.059 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.017 g | — | |
| MUFA 17:1 c | 0.017 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.797 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| MUFA 20:1 c | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.208 g | — | |
| PUFA 18:2 c | 0.141 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.136 g | — | |
| PUFA 18:2 CLAs | 0.005 g | — | |
| PUFA 18:3 c | 0.003 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.003 g | — | |
| PUFA 20:2 c | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | — | |
| PUFA 20:3 c | 0.012 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.012 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.038 g | — | |
| PUFA 20:4c | 0.038 g | — | |
| PUFA 20:5c | 0.002 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 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 | 0.002 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | — | |
| Fatty acids, total trans-monoenoic | 0.117 g | — | |
| TFA 16:1 t | 0.005 g | — | |
| TFA 18:1 t | 0.112 g | — | |
| Fatty acids, total trans-dienoic | 0.008 g | — | |
| TFA 18:2 t not further defined | 0.008 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, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw nutrition facts Egg, whole, raw, frozen, pasteurized nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +195% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Potassium, K +170% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Vitamin D (D2 + D3) -100% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw Protein +93% in Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw
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