Beef vs Eggs
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Beef 191
Eggs 334
Protein (g)
Beef 29.1
Eggs 16.2
Carbs (g)
Beef 5.13
Eggs 1.02
Fat (g)
Beef 5.26
Eggs 28.8
Fiber (g)
Beef 0
Eggs —
Quick answers
Which has more protein?
Beef, variety meats and by-products, liver, cooked, braised — 29.1g vs 16.2g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, liver, cooked, braised — 191 vs 334 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Eggs | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 191 kcal | 334 kcal | -43% |
| Macronutrients | |||
| Water | 58.8 g | 52.1 g | +13% |
| Protein | 29.1 g | 16.2 g | +80% |
| Total lipid (fat) | 5.26 g | 28.8 g | -82% |
| Carbohydrate, by difference | 5.13 g | 1.02 g | +403% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.95 g | — | |
| Fatty acids, total monounsaturated | 1.12 g | — | |
| Fatty acids, total trans | 0.365 g | — | |
| Cholesterol | 396 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.90 mg | — | |
| Thiamin (Vitamin B1) | 0.194 mg | — | |
| Riboflavin (Vitamin B2) | 3.42 mg | 0.467 mg | +633% |
| Niacin (Vitamin B3) | 17.5 mg | — | |
| Pantothenic acid (Vitamin B5) | 7.11 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.02 mg | — | |
| Biotin (Vitamin B7) | 253 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 426 mg | — | |
| Vitamin B-12 — Cobalamin | 70.6 ug | — | |
| Vitamin A, RAE | 9442 ug | — | |
| Carotene, beta | 162 ug | — | |
| Carotene, alpha | 11.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.510 mg | 5.64 mg | -91% |
| Vitamin D (D2 + D3) | 1.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | — | |
| Iron, Fe | 6.54 mg | — | |
| Magnesium, Mg | 21.0 mg | — | |
| Phosphorus, P | 497 mg | — | |
| Potassium, K | 352 mg | — | |
| Sodium, Na | 79.0 mg | — | |
| Zinc, Zn | 5.30 mg | — | |
| Copper, Cu | 14.3 mg | — | |
| Manganese, Mn | 0.356 mg | — | |
| Selenium, Se | 36.1 ug | 55.8 ug | -35% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 328 kcal | |
| Energy (Atwater Specific Factors) | — | 334 kcal | |
| Energy | 801 kj | 1400 kj | -43% |
| Nitrogen | — | 2.59 g | |
| Ash | 1.74 g | 1.89 g | -8% |
| Total Sugars | 0 g | — | |
| Biotin | — | 45.9 ug | |
| Folic acid (Vitamin B9 — synthetic) | 253 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 253 ug | — | |
| Betaine | 5.60 mg | 0.900 mg | +522% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 9428 ug | — | |
| cis-beta-Carotene | — | 0 ug | |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 11.0 ug | — | |
| Vitamin A, IU | 31714 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 mg | 1.02 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.060 mg | 0.220 mg | -73% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.300 mg | -100% |
| 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 D (D2 + D3 — total) | 49.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 ug | — | |
| Vitamin K1 — Phylloquinone | 3.30 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) | 0.038 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | — | |
| SFA 16:0 (Palmitic acid) | 0.794 g | — | |
| SFA 17:0 (Margaric acid) | 0.071 g | — | |
| SFA 18:0 (Stearic acid) | 2.02 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.016 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.083 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.022 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.02 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.003 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.11 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.659 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.025 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.011 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.397 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.368 g | 0.174 g | +111% |
| Threonine (EAA) | 1.22 g | 0.789 g | +54% |
| Isoleucine (EAA, BCAA) | 1.35 g | 0.766 g | +77% |
| Leucine (EAA, BCAA) | 2.67 g | 1.35 g | +98% |
| Lysine (EAA) | 2.25 g | 1.20 g | +87% |
| Methionine (EAA) | 0.759 g | 0.398 g | +91% |
| Cystine (conditionally essential) | 0.526 g | — | |
| Phenylalanine (EAA) | 1.51 g | 0.673 g | +125% |
| Tyrosine (conditionally essential) | 1.13 g | 0.684 g | +65% |
| Valine (EAA, BCAA) | 1.76 g | 0.846 g | +108% |
| Arginine (conditionally essential) | 1.74 g | 1.12 g | +55% |
| Histidine (EAA) | 0.879 g | 0.369 g | +138% |
| Alanine | 1.63 g | 0.769 g | +112% |
| Aspartic acid | 2.69 g | 1.50 g | +80% |
| Glutamic acid | 3.65 g | 1.99 g | +84% |
| Glycine (conditionally essential) | 1.63 g | 0.470 g | +246% |
| Proline (conditionally essential) | 1.34 g | 0.748 g | +80% |
| Serine | 1.26 g | 1.29 g | -2% |
| Hydroxyproline | 0.046 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 | 83.0 mg | 0.900 mg | +9122% |
| Choline from phosphatidylcholine | 250 mg | 630 mg | -60% |
| Choline from phosphocholine | 12.0 mg | 1.00 mg | +1100% |
| Choline from sphingomyelin | 24.0 mg | 45.0 mg | -47% |
| Free Choline | 62.0 mg | 1.30 mg | +4669% |
| Total Choline | 430 mg | 680 mg | -37% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Beef, variety meats and by-products, liver, cooked, braised nutrition facts Eggs, Grade A, Large, egg yolk nutrition facts Compare other foods →
Dig deeper — biggest differences
Riboflavin (Vitamin B2) +633% in Beef, variety meats and by-products, liver, cooked, braised Vitamin E (alpha-tocopherol) -91% in Beef, variety meats and by-products, liver, cooked, braised Protein +80% in Beef, variety meats and by-products, liver, cooked, braised Selenium, Se -35% in Beef, variety meats and by-products, liver, cooked, braised
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.