Beef vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled is higher in more vitamins & minerals
Calories (kcal)
Beef 162
Egg 357
Protein (g)
Beef 30.1
Egg 84.1
Carbs (g)
Beef 0
Egg 4.51
Fat (g)
Beef 3.77
Egg 0.320
Fiber (g)
Beef 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 30.1g per 100g.
Which has fewer calories?
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled — 162 vs 357 kcal per 100g.
Which is more nutrient-dense?
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 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 | 162 kcal | 357 kcal | -55% |
| Macronutrients | |||
| Water | 64.3 g | 5.48 g | +1073% |
| Protein | 30.1 g | 84.1 g | -64% |
| Total lipid (fat) | 3.77 g | 0.320 g | +1078% |
| Carbohydrate, by difference | 0 g | 4.51 g | -100% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.56 g | 0.118 g | +1219% |
| Fatty acids, total monounsaturated | 1.79 g | 0.125 g | +1335% |
| Fatty acids, total trans | 0.191 g | 0 g | |
| Cholesterol | 86.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.089 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.328 mg | 3.71 mg | -91% |
| Niacin (Vitamin B3) | 8.98 mg | 0.773 mg | +1061% |
| Pantothenic acid (Vitamin B5) | 0.497 mg | 0.670 mg | -26% |
| Vitamin B-6 — Pyridoxine | 0.882 mg | 0.032 mg | +2656% |
| Biotin (Vitamin B7) | 5.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 90.1 mg | 10.7 mg | +742% |
| Vitamin B-12 — Cobalamin | 2.28 ug | 0.200 ug | +1040% |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.320 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 101 mg | -82% |
| Iron, Fe | 3.25 mg | 0.180 mg | +1706% |
| Magnesium, Mg | 17.0 mg | 82.0 mg | -79% |
| Phosphorus, P | 306 mg | 104 mg | +194% |
| Potassium, K | 435 mg | 884 mg | -51% |
| Sodium, Na | 75.0 mg | 1299 mg | -94% |
| Zinc, Zn | 5.15 mg | 0.130 mg | +3862% |
| Copper, Cu | 0.066 mg | 0.128 mg | -48% |
| Manganese, Mn | 0.005 mg | 0 mg | |
| Selenium, Se | 30.8 ug | 192 ug | -84% |
| Other Nutrients | |||
| Energy | 680 kj | 1495 kj | -55% |
| Ash | 1.29 g | 5.61 g | -77% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 0 ug | |
| Betaine | 15.4 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 3.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 9.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 20.0 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 1.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 0 ug | = |
| Vitamin K1 — Phylloquinone | 1.50 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) | 0.006 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.090 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.893 g | 0.082 g | +989% |
| SFA 17:0 (Margaric acid) | 0.044 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.501 g | 0.036 g | +1292% |
| SFA 20:0 (Arachidic acid) | 0.002 g | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.022 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.124 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.115 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.033 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.61 g | 0.125 g | +1186% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.44 g | 0.125 g | +1054% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.310 g | 0.045 g | +589% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.218 g | 0.045 g | +384% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.189 g | 0.045 g | +320% |
| PUFA 18:2 CLAs | 0.012 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.006 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:3i | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.001 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.019 g | 0 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.019 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.049 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.003 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.175 g | 0 g | |
| TFA 16:1 t | 0.009 g | — | |
| TFA 18:1 t | 0.165 g | 0 g | |
| TFA 18:2 t not further defined | 0.017 g | — | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | 0.017 g | 0 g | |
| Tryptophan (EAA) | 0.402 g | 1.43 g | -72% |
| Threonine (EAA) | 1.68 g | 3.63 g | -54% |
| Isoleucine (EAA, BCAA) | 1.67 g | 4.41 g | -62% |
| Leucine (EAA, BCAA) | 3.08 g | 7.36 g | -58% |
| Lysine (EAA) | 3.44 g | 5.90 g | -42% |
| Methionine (EAA) | 0.951 g | 2.99 g | -68% |
| Cystine (conditionally essential) | 0.359 g | 2.21 g | -84% |
| Phenylalanine (EAA) | 1.43 g | 5.13 g | -72% |
| Tyrosine (conditionally essential) | 1.34 g | 3.41 g | -61% |
| Valine (EAA, BCAA) | 1.76 g | 5.72 g | -69% |
| Arginine (conditionally essential) | 2.40 g | 4.89 g | -51% |
| Histidine (EAA) | 1.33 g | 2.05 g | -35% |
| Alanine | 2.14 g | 5.13 g | -58% |
| Aspartic acid | 3.46 g | 9.14 g | -62% |
| Glutamic acid | 5.84 g | 11.7 g | -50% |
| Glycine (conditionally essential) | 1.54 g | 3.05 g | -49% |
| Proline (conditionally essential) | 1.50 g | 3.24 g | -54% |
| Serine | 1.45 g | 6.16 g | -76% |
| Hydroxyproline | 0.165 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | — | 34.0 mcg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled nutrition facts Egg, white, dried, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +3862% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled Vitamin B-6 — Pyridoxine +2656% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled Iron, Fe +1706% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled Niacin (Vitamin B3) +1061% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
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