Egg substitute vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg substitute, powder is higher in more vitamins & minerals
Calories (kcal)
Egg substitute 444
Beef 151
Protein (g)
Egg substitute 55.5
Beef 11.7
Carbs (g)
Egg substitute 21.8
Beef 1.48
Fat (g)
Egg substitute 13.0
Beef 10.5
Fiber (g)
Egg substitute 0
Beef 0
Quick answers
Which has more protein?
Egg substitute, powder — 55.5g vs 11.7g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, brain, cooked, simmered — 151 vs 444 kcal per 100g.
Which is more nutrient-dense?
Egg substitute, powder 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 | Egg substitute | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 444 kcal | 151 kcal | +194% |
| Macronutrients | |||
| Water | 3.86 g | 74.9 g | -95% |
| Protein | 55.5 g | 11.7 g | +376% |
| Total lipid (fat) | 13.0 g | 10.5 g | +23% |
| Carbohydrate, by difference | 21.8 g | 1.48 g | +1373% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.77 g | 2.39 g | +57% |
| Fatty acids, total monounsaturated | 5.34 g | 1.88 g | +184% |
| Fatty acids, total trans | — | 0.510 g | |
| Cholesterol | 572 mg | 3100 mg | -82% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.800 mg | 10.5 mg | -92% |
| Thiamin (Vitamin B1) | 0.226 mg | 0.069 mg | +228% |
| Riboflavin (Vitamin B2) | 1.76 mg | 0.217 mg | +711% |
| Niacin (Vitamin B3) | 0.577 mg | 3.62 mg | -84% |
| Pantothenic acid (Vitamin B5) | 3.38 mg | 1.21 mg | +180% |
| Vitamin B-6 — Pyridoxine | 0.143 mg | 0.143 mg | = |
| Biotin (Vitamin B7) | 125 ug | 5.00 ug | +2400% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 118 mg | 491 mg | -76% |
| Vitamin B-12 — Cobalamin | 3.52 ug | 10.1 ug | -65% |
| Vitamin A, RAE | 369 ug | 6.00 ug | +6050% |
| Carotene, beta | 0 ug | 70.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.26 mg | 1.67 mg | -25% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 326 mg | 9.00 mg | +3522% |
| Iron, Fe | 3.16 mg | 2.30 mg | +37% |
| Magnesium, Mg | 65.0 mg | 12.0 mg | +442% |
| Phosphorus, P | 478 mg | 335 mg | +43% |
| Potassium, K | 744 mg | 244 mg | +205% |
| Sodium, Na | 800 mg | 108 mg | +641% |
| Zinc, Zn | 1.82 mg | 1.09 mg | +67% |
| Copper, Cu | 0.207 mg | 0.230 mg | -10% |
| Manganese, Mn | 0.080 mg | 0.028 mg | +186% |
| Selenium, Se | 128 ug | 21.8 ug | +486% |
| Other Nutrients | |||
| Energy | 1856 kj | 630 kj | +195% |
| Ash | 5.84 g | 1.46 g | +300% |
| Total Sugars | 21.8 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 125 ug | 5.00 ug | +2400% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 125 ug | 5.00 ug | +2400% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 369 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 1230 IU | 117 IU | +951% |
| 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) | — | 0.060 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) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.400 ug | 0.100 ug | +300% |
| 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) | 0.065 g | 0.029 g | +124% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.69 g | 0.974 g | +176% |
| SFA 17:0 (Margaric acid) | — | 0.032 g | |
| SFA 18:0 (Stearic acid) | 0.993 g | 1.30 g | -24% |
| SFA 20:0 (Arachidic acid) | — | 0.018 g | |
| SFA 22:0 (Behenic acid) | — | 0.035 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.496 g | 0.023 g | +2057% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.84 g | 1.67 g | +191% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.193 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 1.68 g | 1.63 g | +3% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.41 g | 0.039 g | +3523% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.086 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 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 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.109 g | 0.355 g | -69% |
| 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 | 0.383 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.855 g | -100% |
| 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.
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