Raw Beef vs. Egg Yolk
Nutrition comparison of Raw Beef and Egg Yolk
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 yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and egg yolk:
- Both raw beef and egg yolk are high in calories, protein and saturated fat.
- Egg yolk has more thiamin, riboflavin, pantothenic acid and folate, however, raw beef contains more niacin.
- Egg yolk has signficantly less trans fat than raw beef.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- For omega-3 fatty acids, egg yolk has more dha and epa 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 Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and egg yolk are high in calories. Raw beef is very similar to egg yolk for calories - raw beef has 332 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, raw beef is lighter in carbs, heavier in fat and similar to egg yolk for protein. Raw beef has a macronutrient ratio of 18:0:82 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Egg Yolk | |
|---|---|---|
| Protein | 18% | 20% |
| Carbohydrates | ~ | 5% |
| Fat | 82% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and raw beef are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
sugar
Egg yolk and raw beef contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and egg yolk are high in protein. Raw beef is very similar to raw beef for protein - raw beef has 14.4g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both raw beef and egg yolk are high in saturated fat. Raw beef has 23% more saturated fat than egg yolk - raw beef has 11.8g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Egg yolk has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and raw beef has 93% less cholesterol than egg yolk - raw beef has 78mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 94 times more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has 71 times more Vitamin D than raw beef - raw beef has 3iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.
Vitamin E
Egg yolk has 14 times more Vitamin E than raw beef - raw beef has 0.17mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Raw beef and egg yolk contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Egg yolk has more thiamin, riboflavin, pantothenic acid and folate, however, raw beef contains more niacin. Both raw beef and egg yolk contain significant amounts of Vitamin B6 and Vitamin B12.
| Raw Beef | Egg Yolk | |
|---|---|---|
| Thiamin | 0.044 MG | 0.176 MG |
| Riboflavin | 0.151 MG | 0.528 MG |
| Niacin | 3.382 MG | 0.024 MG |
| Pantothenic acid | 0.395 MG | 2.99 MG |
| Vitamin B6 | 0.278 MG | 0.35 MG |
| Folate | 9 UG | 146 UG |
| Vitamin B12 | 2.07 UG | 1.95 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 438% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Egg yolk is a great source of iron and it has 66% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Raw beef is a great source of potassium and it has 100% more potassium than egg yolk - raw beef has 218mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than raw beef per 100 grams. Both raw beef and egg yolk contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.084 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Egg Yolk | |
|---|---|---|
| other omega 6 | 0.035 G | 0.438 G |
| linoleic acid | 0.577 G | 3.538 G |
| Total | 0.612 G | 3.976 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 Yolk 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 yolk contain more calories in 100 grams?Both raw beef and egg yolk are high in calories. Raw beef is quite similar to egg yolk for calories - raw beef has 332 calories in 100g and egg yolk has 322 calories.
Does raw beef or egg yolk contain more calcium?
Egg yolk is a rich source of calcium and it has 440% more calcium than raw beef - raw beef has 24mg of calcium in 100 grams and egg yolk has 129mg of calcium.