Beef vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, white, dried is higher in more vitamins & minerals
Calories (kcal)
Beef 166
Egg 382
Protein (g)
Beef 30.2
Egg 81.1
Carbs (g)
Beef 0
Egg 7.80
Fat (g)
Beef 4.11
Egg 0
Fiber (g)
Beef 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried — 81.1g vs 30.2g per 100g.
Which has fewer calories?
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled — 166 vs 382 kcal per 100g.
Which is more nutrient-dense?
Egg, white, dried 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 | 166 kcal | 382 kcal | -57% |
| Macronutrients | |||
| Water | 64.4 g | 5.80 g | +1010% |
| Protein | 30.2 g | 81.1 g | -63% |
| Total lipid (fat) | 4.11 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 | 1.56 g | 0 g | |
| Fatty acids, total monounsaturated | 1.85 g | 0 g | |
| Fatty acids, total trans | 0.180 g | — | |
| Cholesterol | 85.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.089 mg | 0.005 mg | +1680% |
| Riboflavin (Vitamin B2) | 0.315 mg | 2.53 mg | -88% |
| Niacin (Vitamin B3) | 9.26 mg | 0.865 mg | +970% |
| Pantothenic acid (Vitamin B5) | 0.486 mg | 0.775 mg | -37% |
| Vitamin B-6 — Pyridoxine | 0.891 mg | 0.036 mg | +2375% |
| Biotin (Vitamin B7) | 5.00 ug | 18.0 ug | -72% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 90.8 mg | 8.40 mg | +981% |
| Vitamin B-12 — Cobalamin | 2.30 ug | 0.180 ug | +1178% |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.340 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 62.0 mg | -71% |
| Iron, Fe | 3.27 mg | 0.150 mg | +2080% |
| Magnesium, Mg | 17.0 mg | 88.0 mg | -81% |
| Phosphorus, P | 307 mg | 111 mg | +177% |
| Potassium, K | 429 mg | 1125 mg | -62% |
| Sodium, Na | 78.0 mg | 1280 mg | -94% |
| Zinc, Zn | 5.25 mg | 0.100 mg | +5150% |
| Copper, Cu | 0.067 mg | 0.114 mg | -41% |
| Manganese, Mn | 0.006 mg | 0.007 mg | -14% |
| Selenium, Se | 30.4 ug | 125 ug | -76% |
| Other Nutrients | |||
| Energy | 695 kj | 1598 kj | -57% |
| Ash | 1.22 g | 5.30 g | -77% |
| Total Sugars | 0 g | 5.40 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 18.0 ug | -72% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 18.0 ug | -72% |
| Betaine | 15.7 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 | 0 ug | = |
| 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) | 2.00 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 2.10 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) | 0.005 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.093 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | — | |
| SFA 16:0 (Palmitic acid) | 0.906 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0.043 g | — | |
| SFA 18:0 (Stearic acid) | 0.493 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.024 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.133 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.123 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.034 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.65 g | 0 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.50 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.289 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.205 g | 0 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.173 g | — | |
| PUFA 18:2 CLAs | 0.013 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 | — | |
| 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 | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.018 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.018 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.043 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.002 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) | 0.001 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.161 g | — | |
| TFA 16:1 t | 0.009 g | — | |
| TFA 18:1 t | 0.152 g | — | |
| TFA 18:2 t not further defined | 0.018 g | — | |
| Fatty acids, total trans-polyenoic | 0.018 g | — | |
| Tryptophan (EAA) | 0.394 g | 0.999 g | -61% |
| Threonine (EAA) | 1.64 g | 3.68 g | -56% |
| Isoleucine (EAA, BCAA) | 1.63 g | 4.58 g | -64% |
| Leucine (EAA, BCAA) | 2.98 g | 6.84 g | -56% |
| Lysine (EAA) | 3.32 g | 5.51 g | -40% |
| Methionine (EAA) | 0.924 g | 2.79 g | -67% |
| Cystine (conditionally essential) | 0.347 g | 2.10 g | -83% |
| Phenylalanine (EAA) | 1.39 g | 4.74 g | -71% |
| Tyrosine (conditionally essential) | 1.30 g | 3.15 g | -59% |
| Valine (EAA, BCAA) | 1.72 g | 5.16 g | -67% |
| Arginine (conditionally essential) | 2.32 g | 4.41 g | -47% |
| Histidine (EAA) | 1.27 g | 1.83 g | -30% |
| Alanine | 2.08 g | 4.68 g | -56% |
| Aspartic acid | 3.35 g | 8.25 g | -59% |
| Glutamic acid | 5.68 g | 10.8 g | -47% |
| Glycine (conditionally essential) | 1.50 g | 2.84 g | -47% |
| Proline (conditionally essential) | 1.45 g | 3.15 g | -54% |
| Serine | 1.41 g | 5.59 g | -75% |
| Hydroxyproline | 0.168 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, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled nutrition facts Egg, white, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +5150% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled Vitamin B-6 — Pyridoxine +2375% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled Iron, Fe +2080% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled Thiamin (Vitamin B1) +1680% in Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
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