Beef vs Egg
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Beef, variety meats and by-products, liver, cooked, braised is higher in more vitamins & minerals
Calories (kcal)
Beef 191
Egg 357
Protein (g)
Beef 29.1
Egg 84.1
Carbs (g)
Beef 5.13
Egg 4.51
Fat (g)
Beef 5.26
Egg 0.320
Fiber (g)
Beef 0
Egg 0
Quick answers
Which has more protein?
Egg, white, dried, stabilized, glucose reduced — 84.1g vs 29.1g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, liver, cooked, braised — 191 vs 357 kcal per 100g.
Which is more nutrient-dense?
Beef, variety meats and by-products, liver, cooked, braised 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 | 191 kcal | 357 kcal | -46% |
| Macronutrients | |||
| Water | 58.8 g | 5.48 g | +973% |
| Protein | 29.1 g | 84.1 g | -65% |
| Total lipid (fat) | 5.26 g | 0.320 g | +1544% |
| Carbohydrate, by difference | 5.13 g | 4.51 g | +14% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.95 g | 0.118 g | +2397% |
| Fatty acids, total monounsaturated | 1.12 g | 0.125 g | +799% |
| Fatty acids, total trans | 0.365 g | 0 g | |
| Cholesterol | 396 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.90 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.194 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 3.42 mg | 3.71 mg | -8% |
| Niacin (Vitamin B3) | 17.5 mg | 0.773 mg | +2167% |
| Pantothenic acid (Vitamin B5) | 7.11 mg | 0.670 mg | +961% |
| Vitamin B-6 — Pyridoxine | 1.02 mg | 0.032 mg | +3078% |
| Biotin (Vitamin B7) | 253 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 426 mg | 10.7 mg | +3881% |
| Vitamin B-12 — Cobalamin | 70.6 ug | 0.200 ug | +35190% |
| Vitamin A, RAE | 9442 ug | 0 ug | |
| Carotene, beta | 162 ug | 0 ug | |
| Carotene, alpha | 11.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.510 mg | 0 mg | |
| Vitamin D (D2 + D3) | 1.20 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 101 mg | -94% |
| Iron, Fe | 6.54 mg | 0.180 mg | +3533% |
| Magnesium, Mg | 21.0 mg | 82.0 mg | -74% |
| Phosphorus, P | 497 mg | 104 mg | +378% |
| Potassium, K | 352 mg | 884 mg | -60% |
| Sodium, Na | 79.0 mg | 1299 mg | -94% |
| Zinc, Zn | 5.30 mg | 0.130 mg | +3977% |
| Copper, Cu | 14.3 mg | 0.128 mg | +11059% |
| Manganese, Mn | 0.356 mg | 0 mg | |
| Selenium, Se | 36.1 ug | 192 ug | -81% |
| Other Nutrients | |||
| Energy | 801 kj | 1495 kj | -46% |
| Ash | 1.74 g | 5.61 g | -69% |
| 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) | 253 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 253 ug | 0 ug | |
| Betaine | 5.60 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 9428 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 11.0 ug | 0 ug | |
| Vitamin A, IU | 31714 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) | 0.060 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) | 49.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 3.30 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.038 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.794 g | 0.082 g | +868% |
| SFA 17:0 (Margaric acid) | 0.071 g | 0 g | |
| SFA 18:0 (Stearic acid) | 2.02 g | 0.036 g | +5497% |
| SFA 20:0 (Arachidic acid) | 0 g | 0 g | = |
| SFA 22:0 (Behenic acid) | 0.016 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.083 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0.022 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.02 g | 0.125 g | +713% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.125 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.11 g | 0.045 g | +2364% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.045 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.659 g | 0.045 g | +1364% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0 g | = |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.025 g | 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) | 0.011 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.397 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| Tryptophan (EAA) | 0.368 g | 1.43 g | -74% |
| Threonine (EAA) | 1.22 g | 3.63 g | -67% |
| Isoleucine (EAA, BCAA) | 1.35 g | 4.41 g | -69% |
| Leucine (EAA, BCAA) | 2.67 g | 7.36 g | -64% |
| Lysine (EAA) | 2.25 g | 5.90 g | -62% |
| Methionine (EAA) | 0.759 g | 2.99 g | -75% |
| Cystine (conditionally essential) | 0.526 g | 2.21 g | -76% |
| Phenylalanine (EAA) | 1.51 g | 5.13 g | -70% |
| Tyrosine (conditionally essential) | 1.13 g | 3.41 g | -67% |
| Valine (EAA, BCAA) | 1.76 g | 5.72 g | -69% |
| Arginine (conditionally essential) | 1.74 g | 4.89 g | -65% |
| Histidine (EAA) | 0.879 g | 2.05 g | -57% |
| Alanine | 1.63 g | 5.13 g | -68% |
| Aspartic acid | 2.69 g | 9.14 g | -71% |
| Glutamic acid | 3.65 g | 11.7 g | -69% |
| Glycine (conditionally essential) | 1.63 g | 3.05 g | -47% |
| Proline (conditionally essential) | 1.34 g | 3.24 g | -59% |
| Serine | 1.26 g | 6.16 g | -79% |
| Hydroxyproline | 0.046 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 83.0 mg | — | |
| Choline from phosphatidylcholine | 250 mg | — | |
| Choline from phosphocholine | 12.0 mg | — | |
| Choline from sphingomyelin | 24.0 mg | — | |
| Free Choline | 62.0 mg | — | |
| Total Choline | 430 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, variety meats and by-products, liver, cooked, braised nutrition facts Egg, white, dried, stabilized, glucose reduced nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-12 — Cobalamin +35190% in Beef, variety meats and by-products, liver, cooked, braised Copper, Cu +11059% in Beef, variety meats and by-products, liver, cooked, braised Zinc, Zn +3977% in Beef, variety meats and by-products, liver, cooked, braised Choline, total +3881% in Beef, variety meats and by-products, liver, cooked, braised
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