Egg vs Beef
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Egg, yolk, raw, frozen, sugared, pasteurized is higher in more vitamins & minerals
Calories (kcal)
Egg 307
Beef 151
Protein (g)
Egg 13.9
Beef 11.7
Carbs (g)
Egg 10.9
Beef 1.48
Fat (g)
Egg 22.8
Beef 10.5
Fiber (g)
Egg 0
Beef 0
Quick answers
Which has more protein?
Egg, yolk, raw, frozen, sugared, pasteurized — 13.9g vs 11.7g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, brain, cooked, simmered — 151 vs 307 kcal per 100g.
Which is more nutrient-dense?
Egg, yolk, raw, frozen, sugared, pasteurized 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 | 307 kcal | 151 kcal | +103% |
| Macronutrients | |||
| Water | 51.2 g | 74.9 g | -32% |
| Protein | 13.9 g | 11.7 g | +19% |
| Total lipid (fat) | 22.8 g | 10.5 g | +117% |
| Carbohydrate, by difference | 10.9 g | 1.48 g | +640% |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.11 g | 2.39 g | +197% |
| Fatty acids, total monounsaturated | 8.89 g | 1.88 g | +372% |
| Fatty acids, total trans | 0.115 g | 0.510 g | -77% |
| Cholesterol | 917 mg | 3100 mg | -70% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 10.5 mg | -100% |
| Thiamin (Vitamin B1) | 0.140 mg | 0.069 mg | +103% |
| Riboflavin (Vitamin B2) | 0.523 mg | 0.217 mg | +141% |
| Niacin (Vitamin B3) | 0.037 mg | 3.62 mg | -99% |
| Pantothenic acid (Vitamin B5) | 3.29 mg | 1.21 mg | +172% |
| Vitamin B-6 — Pyridoxine | 0.398 mg | 0.143 mg | +178% |
| Biotin (Vitamin B7) | 174 ug | 5.00 ug | +3380% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 669 mg | 491 mg | +36% |
| Vitamin B-12 — Cobalamin | 1.64 ug | 10.1 ug | -84% |
| Vitamin A, RAE | 316 ug | 6.00 ug | +5167% |
| Carotene, beta | 0 ug | 70.0 ug | -100% |
| Carotene, alpha | 38.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.25 mg | 1.67 mg | +35% |
| Vitamin D (D2 + D3) | 3.10 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 124 mg | 9.00 mg | +1278% |
| Iron, Fe | 3.70 mg | 2.30 mg | +61% |
| Magnesium, Mg | 10.0 mg | 12.0 mg | -17% |
| Phosphorus, P | 404 mg | 335 mg | +21% |
| Potassium, K | 105 mg | 244 mg | -57% |
| Sodium, Na | 70.0 mg | 108 mg | -35% |
| Zinc, Zn | 3.06 mg | 1.09 mg | +181% |
| Copper, Cu | 0.012 mg | 0.230 mg | -95% |
| Manganese, Mn | 0.080 mg | 0.028 mg | +186% |
| Selenium, Se | 53.5 ug | 21.8 ug | +145% |
| Other Nutrients | |||
| Energy | 1283 kj | 630 kj | +104% |
| Ash | 1.13 g | 1.46 g | -23% |
| Total Sugars | 10.3 g | 0 g | |
| Sucrose | 10.1 g | — | |
| Glucose | 0.100 g | — | |
| Fructose | 0.100 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 174 ug | 5.00 ug | +3380% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 174 ug | 5.00 ug | +3380% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 313 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 33.0 ug | 0 ug | |
| Vitamin A, IU | 1103 IU | 117 IU | +843% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 967 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) | 123 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 3.10 ug | 0 ug | |
| Vitamin K1 — Phylloquinone | 0.700 ug | 0.100 ug | +600% |
| 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) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.104 g | 0.029 g | +259% |
| SFA 15:0 (Pentadecanoic acid) | 0.013 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 5.13 g | 0.974 g | +426% |
| SFA 17:0 (Margaric acid) | 0.041 g | 0.032 g | +28% |
| SFA 18:0 (Stearic acid) | 1.82 g | 1.30 g | +40% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.018 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.035 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.019 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.527 g | 0.023 g | +2191% |
| MUFA 17:1 (Heptadecenoic acid) | 0.022 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 8.26 g | 1.67 g | +395% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.058 g | 0.193 g | -70% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 3.86 g | 1.63 g | +136% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.15 g | 0.039 g | +7987% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.112 g | 0 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.083 g | 0 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.029 g | 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) | 0.048 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.400 g | 0.355 g | +13% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.013 g | 0.383 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.129 g | 0.855 g | -85% |
| Tryptophan (EAA) | 0.190 g | — | |
| Threonine (EAA) | 0.627 g | — | |
| Isoleucine (EAA, BCAA) | 0.697 g | — | |
| Leucine (EAA, BCAA) | 1.18 g | — | |
| Lysine (EAA) | 1.03 g | — | |
| Methionine (EAA) | 0.360 g | — | |
| Cystine (conditionally essential) | 0.227 g | — | |
| Phenylalanine (EAA) | 0.607 g | — | |
| Tyrosine (conditionally essential) | 0.507 g | — | |
| Valine (EAA, BCAA) | 0.790 g | — | |
| Arginine (conditionally essential) | 0.917 g | — | |
| Histidine (EAA) | 0.353 g | — | |
| Alanine | 0.703 g | — | |
| Aspartic acid | 1.34 g | — | |
| Glutamic acid | 1.69 g | — | |
| Glycine (conditionally essential) | 0.417 g | — | |
| Proline (conditionally essential) | 0.547 g | — | |
| Serine | 1.14 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, frozen, sugared, pasteurized nutrition facts Beef, variety meats and by-products, brain, cooked, simmered nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.