Egg vs Beef

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Egg, yolk, raw, fresh is higher in more vitamins & minerals

Calories (kcal)

Egg 322
Beef 151

Protein (g)

Egg 15.9
Beef 11.7

Carbs (g)

Egg 3.59
Beef 1.48

Fat (g)

Egg 26.5
Beef 10.5

Fiber (g)

Egg 0
Beef 0

Quick answers

Which has more protein?

Egg, yolk, raw, fresh — 15.9g vs 11.7g per 100g.

Which has fewer calories?

Beef, variety meats and by-products, brain, cooked, simmered — 151 vs 322 kcal per 100g.

Which is more nutrient-dense?

Egg, yolk, raw, fresh 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
Energy
Energy 322 kcal 151 kcal
Macronutrients
Water 52.3 g 74.9 g
Protein 15.9 g 11.7 g
Total lipid (fat) 26.5 g 10.5 g
Carbohydrate, by difference 3.59 g 1.48 g
Fiber, total dietary 0 g 0 g
Fats & Fatty Acids
Fatty acids, total saturated 9.55 g 2.39 g
Fatty acids, total monounsaturated 11.7 g 1.88 g
Fatty acids, total trans — 0.510 g
Cholesterol 1085 mg 3100 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 10.5 mg
Thiamin (Vitamin B1) 0.176 mg 0.069 mg
Riboflavin (Vitamin B2) 0.528 mg 0.217 mg
Niacin (Vitamin B3) 0.024 mg 3.62 mg
Pantothenic acid (Vitamin B5) 2.99 mg 1.21 mg
Vitamin B-6 — Pyridoxine 0.350 mg 0.143 mg
Biotin (Vitamin B7) 146 ug 5.00 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 820 mg 491 mg
Vitamin B-12 — Cobalamin 1.95 ug 10.1 ug
Vitamin A, RAE 381 ug 6.00 ug
Carotene, beta 88.0 ug 70.0 ug
Carotene, alpha 38.0 ug 0 ug
Vitamin E (alpha-tocopherol) 2.58 mg 1.67 mg
Vitamin D (D2 + D3) 5.40 ug 0 ug
Minerals
Calcium, Ca 129 mg 9.00 mg
Iron, Fe 2.73 mg 2.30 mg
Magnesium, Mg 5.00 mg 12.0 mg
Phosphorus, P 390 mg 335 mg
Potassium, K 109 mg 244 mg
Sodium, Na 48.0 mg 108 mg
Zinc, Zn 2.30 mg 1.09 mg
Copper, Cu 0.077 mg 0.230 mg
Manganese, Mn 0.055 mg 0.028 mg
Selenium, Se 56.0 ug 21.8 ug
Other Nutrients
Energy 1346 kj 630 kj
Ash 1.71 g 1.46 g
Total Sugars 0.560 g 0 g
Sucrose 0.070 g —
Glucose 0.180 g —
Fructose 0.070 g —
Lactose 0.070 g —
Maltose 0.070 g —
Galactose 0.070 g —
Folic acid (Vitamin B9 — synthetic) 146 ug 5.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 146 ug 5.00 ug
Betaine 0.900 mg —
Vitamin B-12, added 0 ug 0 ug
Retinol 371 ug 0 ug
Beta-carotene (Provitamin A) 33.0 ug 0 ug
Vitamin A, IU 1442 IU 117 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 1094 ug 0 ug
Vitamin E, added 0 mg 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.050 mg 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 1.33 mg 0.060 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.060 mg 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0.030 mg 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) 218 IU 0 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) 5.40 ug 0 ug
Vitamin K1 — Phylloquinone 0.700 ug 0.100 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 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) 0.009 g 0 g
SFA 10:0 (Capric acid) 0.009 g 0 g
SFA 12:0 (Lauric acid) 0.009 g 0 g
SFA 14:0 (Myristic acid) 0.104 g 0.029 g
SFA 15:0 (Pentadecanoic acid) 0.013 g 0 g
SFA 16:0 (Palmitic acid) 6.86 g 0.974 g
SFA 17:0 (Margaric acid) 0.051 g 0.032 g
SFA 18:0 (Stearic acid) 2.42 g 1.30 g
SFA 20:0 (Arachidic acid) 0.032 g 0.018 g
SFA 22:0 (Behenic acid) 0.038 g 0.035 g
SFA 24:0 (Lignoceric acid) 0.009 g —
MUFA 14:1 (Myristoleic acid) 0.024 g 0 g
MUFA 15:1 (Pentadecenoic acid) — 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.918 g 0.023 g
MUFA 18:1 (Omega-9, Oleic acid family) 10.7 g 1.67 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.086 g 0.193 g
MUFA 22:1 (Omega-9, Erucic acid family) 0.009 g 0 g
Fatty acids, total polyunsaturated 4.20 g 1.63 g
PUFA 18:2 (Omega-6, Linoleic acid) 3.54 g 0.039 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.103 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) 0.438 g 0.355 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.011 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0.383 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0.114 g 0.855 g
Tryptophan (EAA) 0.177 g —
Threonine (EAA) 0.687 g —
Isoleucine (EAA, BCAA) 0.866 g —
Leucine (EAA, BCAA) 1.40 g —
Lysine (EAA) 1.22 g —
Methionine (EAA) 0.378 g —
Cystine (conditionally essential) 0.264 g —
Phenylalanine (EAA) 0.681 g —
Tyrosine (conditionally essential) 0.678 g —
Valine (EAA, BCAA) 0.949 g —
Arginine (conditionally essential) 1.10 g —
Histidine (EAA) 0.416 g —
Alanine 0.836 g —
Aspartic acid 1.55 g —
Glutamic acid 1.97 g —
Glycine (conditionally essential) 0.488 g —
Proline (conditionally essential) 0.646 g —
Serine 1.33 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.

Egg, yolk, raw, fresh nutrition facts Beef, variety meats and by-products, brain, cooked, simmered nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +6250% in Egg, yolk, raw, fresh Biotin (Vitamin B7) +2820% in Egg, yolk, raw, fresh Calcium, Ca +1333% in Egg, yolk, raw, fresh Selenium, Se +157% in Egg, yolk, raw, fresh

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