Beef vs. Egg
Nutrition comparison of Cooked Beef and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and egg:
- Both beef and egg are high in calories and protein.
- Beef is a great source of iron and potassium.
- Egg has 29.7 times less trans fat than beef.
- Egg has more riboflavin, pantothenic acid and folate, however, beef contains more niacin and Vitamin B12.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and egg are high in calories. Beef has 94% more calories than egg - beef has 277 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, beef is similar to egg for protein, carbs and fat. Beef has a macronutrient ratio of 38:0:62 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Egg | |
|---|---|---|
| Protein | 38% | 36% |
| Carbohydrates | ~ | 2% |
| Fat | 62% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and beef are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Egg and beef contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and egg are high in protein. Beef has 102% more protein than egg - beef has 25.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Beef is high in saturated fat and egg has 57% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Egg has 29.7 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and beef has 76% less cholesterol than egg - beef has 88mg of cholesterol per 100 grams and egg has 372mg of cholesterol.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has 52 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has 40 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Beef and egg contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Beef and egg contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and folate, however, beef contains more niacin and Vitamin B12. Both beef and egg contain significant amounts of thiamin and Vitamin B6.
| Beef | Egg | |
|---|---|---|
| Thiamin | 0.051 MG | 0.04 MG |
| Riboflavin | 0.176 MG | 0.457 MG |
| Niacin | 4.537 MG | 0.075 MG |
| Pantothenic acid | 0.658 MG | 1.533 MG |
| Vitamin B6 | 0.336 MG | 0.17 MG |
| Folate | 11 UG | 47 UG |
| Vitamin B12 | 2.9 UG | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 60% more calcium than beef - beef has 35mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Beef is a great source of iron and it has 29% more iron than egg - beef has 2.3mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Beef is a great source of potassium and it has 99% more potassium than egg - beef has 275mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than beef per 100 grams. Both beef and egg contain significant amounts of alpha linoleic acid (ALA).
| Beef | Egg | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.056 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than beef per 100 grams.
| Beef | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 0.39 G | 1.555 G |
| Total | 0.39 G | 1.577 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Egg g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or egg contain more calories in 100 grams?Both beef and egg are high in calories. Beef has 90% more calories than egg - beef has 277 calories in 100g and egg has 143 calories.
Is beef or egg better for protein?
Both beef and egg are high in protein. Beef has 100% more protein than egg - beef has 25.4g of protein per 100 grams and egg has 12.6g of protein.