Egg vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, turkey, whole, fresh, raw is higher in more vitamins & minerals
Calories (kcal)
Egg 171
Beef 151
Protein (g)
Egg 13.7
Beef 11.7
Carbs (g)
Egg 1.15
Beef 1.48
Fat (g)
Egg 11.9
Beef 10.5
Fiber (g)
Egg 0
Beef 0
Quick answers
Which has more protein?
Egg, turkey, whole, fresh, raw — 13.7g vs 11.7g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, brain, cooked, simmered — 151 vs 171 kcal per 100g.
Which is more nutrient-dense?
Egg, turkey, whole, fresh, raw 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 | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 171 kcal | 151 kcal | +13% |
| Macronutrients | |||
| Water | 72.5 g | 74.9 g | -3% |
| Protein | 13.7 g | 11.7 g | +17% |
| Total lipid (fat) | 11.9 g | 10.5 g | +13% |
| Carbohydrate, by difference | 1.15 g | 1.48 g | -22% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.63 g | 2.39 g | +52% |
| Fatty acids, total monounsaturated | 4.57 g | 1.88 g | +143% |
| Fatty acids, total trans | — | 0.510 g | |
| Cholesterol | 933 mg | 3100 mg | -70% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 10.5 mg | -100% |
| Thiamin (Vitamin B1) | 0.110 mg | 0.069 mg | +59% |
| Riboflavin (Vitamin B2) | 0.470 mg | 0.217 mg | +117% |
| Niacin (Vitamin B3) | 0.024 mg | 3.62 mg | -99% |
| Pantothenic acid (Vitamin B5) | 1.89 mg | 1.21 mg | +56% |
| Vitamin B-6 — Pyridoxine | 0.131 mg | 0.143 mg | -8% |
| Biotin (Vitamin B7) | 71.0 ug | 5.00 ug | +1320% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 491 mg | |
| Vitamin B-12 — Cobalamin | 1.69 ug | 10.1 ug | -83% |
| Vitamin A, RAE | 166 ug | 6.00 ug | +2667% |
| Carotene, beta | — | 70.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 1.67 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 99.0 mg | 9.00 mg | +1000% |
| Iron, Fe | 4.10 mg | 2.30 mg | +78% |
| Magnesium, Mg | 13.0 mg | 12.0 mg | +8% |
| Phosphorus, P | 170 mg | 335 mg | -49% |
| Potassium, K | 142 mg | 244 mg | -42% |
| Sodium, Na | 151 mg | 108 mg | +40% |
| Zinc, Zn | 1.58 mg | 1.09 mg | +45% |
| Copper, Cu | 0.062 mg | 0.230 mg | -73% |
| Manganese, Mn | 0.038 mg | 0.028 mg | +36% |
| Selenium, Se | 34.3 ug | 21.8 ug | +57% |
| Other Nutrients | |||
| Energy | 716 kj | 630 kj | +14% |
| Ash | 0.790 g | 1.46 g | -46% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 71.0 ug | 5.00 ug | +1320% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 71.0 ug | 5.00 ug | +1320% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 166 ug | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 554 IU | 117 IU | +374% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 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 | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 0 ug | |
| Vitamin K1 — Phylloquinone | — | 0.100 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) | 0.036 g | 0.029 g | +24% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.72 g | 0.974 g | +179% |
| SFA 17:0 (Margaric acid) | — | 0.032 g | |
| SFA 18:0 (Stearic acid) | 0.877 g | 1.30 g | -33% |
| 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) | 0.672 g | 0.023 g | +2822% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.90 g | 1.67 g | +134% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.193 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.66 g | 1.63 g | +2% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.17 g | 0.039 g | +2890% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.079 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 | |
| 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) | 0.127 g | 0.355 g | -64% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.383 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.855 g | |
| Tryptophan (EAA) | 0.219 g | — | |
| Threonine (EAA) | 0.672 g | — | |
| Isoleucine (EAA, BCAA) | 0.855 g | — | |
| Leucine (EAA, BCAA) | 1.20 g | — | |
| Lysine (EAA) | 0.924 g | — | |
| Methionine (EAA) | 0.442 g | — | |
| Cystine (conditionally essential) | 0.326 g | — | |
| Phenylalanine (EAA) | 0.773 g | — | |
| Tyrosine (conditionally essential) | 0.569 g | — | |
| Valine (EAA, BCAA) | 0.985 g | — | |
| Arginine (conditionally essential) | 0.876 g | — | |
| Histidine (EAA) | 0.330 g | — | |
| Alanine | 0.799 g | — | |
| Aspartic acid | 1.36 g | — | |
| Glutamic acid | 1.74 g | — | |
| Glycine (conditionally essential) | 0.455 g | — | |
| Proline (conditionally essential) | 0.543 g | — | |
| Serine | 1.04 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 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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