Raw Beef vs. Egg
Nutrition comparison of Raw Beef and 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
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and egg:
- Both raw beef and egg are high in calories and protein.
- Egg has more riboflavin, pantothenic acid and folate, however, raw beef contains more niacin and Vitamin B12.
- Egg has signficantly less trans fat than raw beef.
- 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 raw beef.
- Raw beef is a great source of potassium.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and egg are high in calories. Raw beef has 132% more calories than egg - raw beef has 332 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, raw beef is lighter in protein, heavier in fat and similar to egg for carbs. Raw beef has a macronutrient ratio of 18:0:82 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Egg | |
|---|---|---|
| Protein | 18% | 36% |
| Carbohydrates | ~ | 2% |
| Fat | 82% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and raw beef are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Egg and raw beef contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and egg are high in protein. Raw beef has 14% more protein than egg - raw beef has 14.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and egg has 73% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Egg has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and egg has 0.04g of trans fat.
cholesterol
Egg is high in cholesterol and raw beef has 79% less cholesterol than egg - raw beef has 78mg 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 39 times more Vitamin A than raw beef - raw beef has 4ug 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 26 times more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and egg has 82iu of Vitamin D.
Vitamin E
Raw beef and egg contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Raw beef and egg contain similar amounts of Vitamin K - raw beef has 2.9ug 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, raw beef contains more niacin and Vitamin B12. Both raw beef and egg contain significant amounts of thiamin and Vitamin B6.
| Raw Beef | Egg | |
|---|---|---|
| Thiamin | 0.044 MG | 0.04 MG |
| Riboflavin | 0.151 MG | 0.457 MG |
| Niacin | 3.382 MG | 0.075 MG |
| Pantothenic acid | 0.395 MG | 1.533 MG |
| Vitamin B6 | 0.278 MG | 0.17 MG |
| Folate | 9 UG | 47 UG |
| Vitamin B12 | 2.07 UG | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 133% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Raw beef and egg contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Raw beef is a great source of potassium and it has 58% more potassium than egg - raw beef has 218mg 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 raw beef per 100 grams. Both raw beef and egg contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Egg | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.084 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 0.577 G | 1.555 G |
| Total | 0.577 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.
Raw 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 % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw beef or egg contain more calories in 100 grams?Both raw beef and egg are high in calories. Raw beef has 130% more calories than egg - raw beef has 332 calories in 100g and egg has 143 calories.
Is raw beef or egg better for protein?
Both raw beef and egg are high in protein. Raw beef has 10% more protein than egg - raw beef has 14.4g of protein per 100 grams and egg has 12.6g of protein.