Raw Beef vs. Boiled Egg
Nutrition comparison of Raw Beef and Cooked Boiled Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cooked
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and boiled egg:
- Both raw beef and boiled egg are high in calories and protein.
- Boiled egg has more riboflavin, pantothenic acid and folate, however, raw beef contains more niacin and Vitamin B6.
- Boiled egg has signficantly less trans fat than raw beef.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Raw beef is a great source of potassium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and boiled egg are high in calories. Raw beef has 114% more calories than boiled egg - raw beef has 332 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to boiled egg for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Boiled Egg | |
|---|---|---|
| Protein | 18% | 34% |
| Carbohydrates | ~ | 3% |
| Fat | 82% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and raw beef are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and boiled egg are high in protein. Raw beef has 14% more protein than boiled egg - raw beef has 14.4g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and boiled egg has 72% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Boiled egg has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and raw beef has 79% less cholesterol than boiled egg - raw beef has 78mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has 36 times more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has 28 times more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.
Vitamin E
Raw beef and boiled egg contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Raw beef and boiled egg contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid and folate, however, raw beef contains more niacin and Vitamin B6. Both raw beef and boiled egg contain significant amounts of thiamin and Vitamin B12.
| Raw Beef | Boiled Egg | |
|---|---|---|
| Thiamin | 0.044 MG | 0.066 MG |
| Riboflavin | 0.151 MG | 0.513 MG |
| Niacin | 3.382 MG | 0.064 MG |
| Pantothenic acid | 0.395 MG | 1.398 MG |
| Vitamin B6 | 0.278 MG | 0.121 MG |
| Folate | 9 UG | 44 UG |
| Vitamin B12 | 2.07 UG | 1.11 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 108% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Raw beef has 38% more iron than boiled egg - raw beef has 1.6mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Raw beef is a great source of potassium and it has 73% more potassium than boiled egg - raw beef has 218mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than raw beef per 100 grams.
| Raw Beef | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.035 G |
| DHA | ~ | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.084 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Boiled Egg | |
|---|---|---|
| other omega 6 | 0.035 G | 0.149 G |
| linoleic acid | 0.577 G | 1.188 G |
| Total | 0.612 G | 1.337 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.
Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
Raw Beef g
()
|
Daily Values (%) |
Cooked Boiled Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 raw beef or boiled egg contain more calories in 100 grams?Both raw beef and boiled egg are high in calories. Raw beef has 110% more calories than boiled egg - raw beef has 332 calories in 100g and boiled egg has 155 calories.
Is raw beef or boiled egg better for protein?
Both raw beef and boiled egg are high in protein. Raw beef has 10% more protein than boiled egg - raw beef has 14.4g of protein per 100 grams and boiled egg has 12.6g of protein.