Raw Beef vs. Egg White
Nutrition comparison of Raw Beef and Egg White
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 white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and egg white:
- Both raw beef and egg white are high in protein.
- Egg white has signficantly less trans fat than raw beef.
- Raw beef has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin.
- Raw beef has signficantly more iron than egg white.
- 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and egg white has 84% less calories than raw beef - raw beef has 332 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, raw beef is much lighter in protein, lighter in carbs and much heavier in fat compared to egg white per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Egg White | |
|---|---|---|
| Protein | 18% | 89% |
| Carbohydrates | ~ | 5% |
| Fat | 82% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and raw beef are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Egg white and raw beef contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and egg white are high in protein. Raw beef has 32% more protein than egg white - raw beef has 14.4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and egg white has less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Egg white has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Raw beef and egg white contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Raw beef and egg white contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Raw beef and egg white contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Raw beef and egg white contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Raw beef has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg white contains more riboflavin. Both raw beef and egg white contain significant amounts of pantothenic acid and folate.
| Raw Beef | Egg White | |
|---|---|---|
| Thiamin | 0.044 MG | 0.004 MG |
| Riboflavin | 0.151 MG | 0.439 MG |
| Niacin | 3.382 MG | 0.105 MG |
| Pantothenic acid | 0.395 MG | 0.19 MG |
| Vitamin B6 | 0.278 MG | 0.005 MG |
| Folate | 9 UG | 4 UG |
| Vitamin B12 | 2.07 UG | 0.09 UG |
Minerals
calcium
Raw beef has 243% more calcium than egg white - raw beef has 24mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Raw beef has signficantly more iron than egg white - raw beef has 1.6mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Raw beef is a great source of potassium and it has 34% more potassium than egg white - raw beef has 218mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White 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 egg white contain more calories in 100 grams?Raw beef is high in calories and egg white has 80% less calories than raw beef - raw beef has 332 calories in 100g and egg white has 52 calories.
Is raw beef or egg white better for protein?
Both raw beef and egg white are high in protein. Raw beef has 30% more protein than egg white - raw beef has 14.4g of protein per 100 grams and egg white has 10.9g of protein.