Egg vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, dried is higher in more vitamins & minerals
Calories (kcal)
Egg 669
Beef 151
Protein (g)
Egg 33.6
Beef 11.7
Carbs (g)
Egg 0.660
Beef 1.48
Fat (g)
Egg 59.1
Beef 10.5
Fiber (g)
Egg 0
Beef 0
Quick answers
Which has more protein?
Egg, yolk, dried — 33.6g vs 11.7g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, brain, cooked, simmered — 151 vs 669 kcal per 100g.
Which is more nutrient-dense?
Egg, yolk, 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 | Egg | Beef | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 669 kcal | 151 kcal | +343% |
| Macronutrients | |||
| Water | 3.08 g | 74.9 g | -96% |
| Protein | 33.6 g | 11.7 g | +188% |
| Total lipid (fat) | 59.1 g | 10.5 g | +462% |
| Carbohydrate, by difference | 0.660 g | 1.48 g | -55% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 20.3 g | 2.39 g | +749% |
| Fatty acids, total monounsaturated | 23.4 g | 1.88 g | +1142% |
| Fatty acids, total trans | 0.346 g | 0.510 g | -32% |
| Cholesterol | 2307 mg | 3100 mg | -26% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 10.5 mg | -100% |
| Thiamin (Vitamin B1) | 0.387 mg | 0.069 mg | +461% |
| Riboflavin (Vitamin B2) | 1.26 mg | 0.217 mg | +479% |
| Niacin (Vitamin B3) | 0.083 mg | 3.62 mg | -98% |
| Pantothenic acid (Vitamin B5) | 9.06 mg | 1.21 mg | +649% |
| Vitamin B-6 — Pyridoxine | 0.742 mg | 0.143 mg | +419% |
| Biotin (Vitamin B7) | 209 ug | 5.00 ug | +4080% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 2403 mg | 491 mg | +390% |
| Vitamin B-12 — Cobalamin | 5.11 ug | 10.1 ug | -49% |
| Vitamin A, RAE | 483 ug | 6.00 ug | +7950% |
| Carotene, beta | 0 ug | 70.0 ug | -100% |
| Carotene, alpha | 79.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 4.81 mg | 1.67 mg | +188% |
| Vitamin D (D2 + D3) | 10.4 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 289 mg | 9.00 mg | +3111% |
| Iron, Fe | 9.56 mg | 2.30 mg | +316% |
| Magnesium, Mg | 26.0 mg | 12.0 mg | +117% |
| Phosphorus, P | 1040 mg | 335 mg | +210% |
| Potassium, K | 264 mg | 244 mg | +8% |
| Sodium, Na | 149 mg | 108 mg | +38% |
| Zinc, Zn | 7.73 mg | 1.09 mg | +609% |
| Copper, Cu | 0 mg | 0.230 mg | -100% |
| Manganese, Mn | 0.185 mg | 0.028 mg | +561% |
| Selenium, Se | 139 ug | 21.8 ug | +539% |
| Other Nutrients | |||
| Energy | 2800 kj | 630 kj | +344% |
| Ash | 3.51 g | 1.46 g | +140% |
| Total Sugars | 0.230 g | 0 g | |
| Sucrose | 0 g | — | |
| Glucose | 0.230 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 209 ug | 5.00 ug | +4080% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 209 ug | 5.00 ug | +4080% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 477 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 70.0 ug | 0 ug | |
| Vitamin A, IU | 1715 IU | 117 IU | +1366% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 1133 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) | 417 IU | 0 IU | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 10.4 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 1.50 ug | 0.100 ug | +1400% |
| 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) | 0.198 g | 0.029 g | +583% |
| SFA 15:0 (Pentadecanoic acid) | 0.036 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 14.8 g | 0.974 g | +1417% |
| SFA 17:0 (Margaric acid) | 0.122 g | 0.032 g | +281% |
| SFA 18:0 (Stearic acid) | 5.18 g | 1.30 g | +297% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.018 g | -100% |
| SFA 22:0 (Behenic acid) | 0.028 g | 0.035 g | -20% |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.034 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.35 g | 0.023 g | +5748% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.9 g | 1.67 g | +1211% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 21.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.143 g | 0.193 g | -26% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 10.3 g | 1.63 g | +532% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.67 g | 0.039 g | +22141% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 8.60 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.281 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.181 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.072 g | 0 g | |
| PUFA 18:3i | 0.028 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.106 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.978 g | 0.355 g | +175% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.029 g | 0.383 g | -92% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.253 g | 0.855 g | -70% |
| Fatty acids, total trans-monoenoic | 0.242 g | — | |
| TFA 18:1 t | 0.242 g | — | |
| TFA 18:2 t,t | 0.076 g | — | |
| Fatty acids, total trans-polyenoic | 0.105 g | — | |
| Tryptophan (EAA) | 0.390 g | — | |
| Threonine (EAA) | 1.54 g | — | |
| Isoleucine (EAA, BCAA) | 1.70 g | — | |
| Leucine (EAA, BCAA) | 2.91 g | — | |
| Lysine (EAA) | 2.47 g | — | |
| Methionine (EAA) | 0.858 g | — | |
| Cystine (conditionally essential) | 0.588 g | — | |
| Phenylalanine (EAA) | 1.47 g | — | |
| Tyrosine (conditionally essential) | 1.42 g | — | |
| Valine (EAA, BCAA) | 1.93 g | — | |
| Arginine (conditionally essential) | 2.34 g | — | |
| Histidine (EAA) | 0.861 g | — | |
| Alanine | 1.75 g | — | |
| Aspartic acid | 3.31 g | — | |
| Glutamic acid | 4.26 g | — | |
| Glycine (conditionally essential) | 1.04 g | — | |
| Proline (conditionally essential) | 1.33 g | — | |
| Serine | 2.81 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.
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