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  6. Egg vs. Beef

Egg vs. Beef — In-Depth Nutrition Comparison

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What are the main differences between Egg and Beef?

  • Egg is richer in Copper, Choline, Vitamin B5, and Vitamin A RAE, while Beef is higher in Vitamin B12, Vitamin B6, Vitamin B3, Zinc, and Iron.
  • Egg's daily need coverage for Copper is 211% higher.
  • Beef has 75 times less Vitamin A RAE than Egg. Egg has 149µg of Vitamin A RAE, while Beef has 2µg.
  • Beef is lower in Cholesterol.

We used Egg, whole, cooked, hard-boiled and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted types in this comparison.

Infographic

Egg vs Beef infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
4
:
6
Beef
Beef
Contains more Calcium +284.6%
Contains more Copper +1961.9%
Contains more Manganese +188.9%
Contains more Selenium +21.3%
Contains more Iron +155.5%
Contains more Magnesium +40%
Contains more Phosphorus +50.6%
Contains more Potassium +179.4%
Contains less Sodium -56.5%
Contains more Zinc +252.4%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Contains more Calcium +284.6%
Contains more Copper +1961.9%
Contains more Manganese +188.9%
Contains more Selenium +21.3%
Contains more Iron +155.5%
Contains more Magnesium +40%
Contains more Phosphorus +50.6%
Contains more Potassium +179.4%
Contains less Sodium -56.5%
Contains more Zinc +252.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
6
:
5
Beef
Beef
Contains more Vitamin A +8566.7%
Contains more Vitamin E +312%
Contains more Vitamin D +2100%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B5 +190.6%
Contains more Folate +528.6%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B3 +8900%
Contains more Vitamin B6 +452.9%
Contains more Vitamin B12 +279.3%
Contains more Vitamin K +433.3%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Beef
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 3% 0% 19% 93% 108% 29% 155% 6% 527% 4%
Contains more Vitamin A +8566.7%
Contains more Vitamin E +312%
Contains more Vitamin D +2100%
Contains more Vitamin B2 +28.3%
Contains more Vitamin B5 +190.6%
Contains more Folate +528.6%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B3 +8900%
Contains more Vitamin B6 +452.9%
Contains more Vitamin B12 +279.3%
Contains more Vitamin K +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
:
1
Beef
Beef
Contains more Fats +62.2%
Contains more Carbs +∞%
Contains more Water +13.6%
Contains more Other +435%
Contains more Protein +119%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Beef
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more Fats +62.2%
Contains more Carbs +∞%
Contains more Water +13.6%
Contains more Other +435%
Contains more Protein +119%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Beef
Beef
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +165.8%
Contains less Saturated Fat -20.6%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Beef
44% 47% 9%
Saturated Fat: 2.595 g
Monounsaturated Fat: 2.734 g
Polyunsaturated fat: 0.532 g
Contains more Monounsaturated Fat +49.1%
Contains more Polyunsaturated fat +165.8%
Contains less Saturated Fat -20.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Beef
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Beef Opinion
Net carbs 1.12g 0g Egg
Protein 12.58g 27.55g Beef
Fats 10.61g 6.54g Egg
Carbs 1.12g 0g Egg
Calories 155kcal 169kcal Beef
Sugar 1.12g 0g Beef
Calcium 50mg 13mg Egg
Iron 1.19mg 3.04mg Beef
Magnesium 10mg 14mg Beef
Phosphorus 172mg 259mg Beef
Potassium 126mg 352mg Beef
Sodium 124mg 54mg Beef
Zinc 1.05mg 3.7mg Beef
Copper 2mg 0.097mg Egg
Manganese 0.026mg 0.009mg Egg
Selenium 30.8µg 25.4µg Egg
Vitamin A 520IU 6IU Egg
Vitamin A RAE 149µg 2µg Egg
Vitamin E 1.03mg 0.25mg Egg
Vitamin D 87IU 3IU Egg
Vitamin D 2.2µg 0.1µg Egg
Vitamin B1 0.066mg 0.074mg Beef
Vitamin B2 0.513mg 0.4mg Egg
Vitamin B3 0.064mg 5.76mg Beef
Vitamin B5 1.398mg 0.481mg Egg
Vitamin B6 0.121mg 0.669mg Beef
Folate 44µg 7µg Egg
Vitamin B12 1.11µg 4.21µg Beef
Vitamin K 0.3µg 1.6µg Beef
Tryptophan 0.153mg 0.359mg Beef
Threonine 0.604mg 1.534mg Beef
Isoleucine 0.686mg 1.52mg Beef
Leucine 1.075mg 2.833mg Beef
Lysine 0.904mg 3.178mg Beef
Methionine 0.392mg 0.871mg Beef
Phenylalanine 0.668mg 1.299mg Beef
Valine 0.767mg 1.603mg Beef
Histidine 0.298mg 1.244mg Beef
Cholesterol 373mg 85mg Beef
Trans Fat 0.375g Egg
Saturated Fat 3.267g 2.595g Beef
Omega-3 - DHA 0.038g 0.002g Egg
Omega-3 - EPA 0.005g 0.002g Egg
Omega-3 - DPA 0g 0.011g Beef
Monounsaturated Fat 4.077g 2.734g Egg
Polyunsaturated fat 1.414g 0.532g Egg
Omega-6 - Eicosadienoic acid 0.002g Beef
Omega-6 - Linoleic acid 0.349g Beef
Omega-3 - ALA 0.013g Beef
Omega-6 - Dihomo-gamma-linoleic acid 0.017g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Beef
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
79%
Beef
Minerals Daily Need Coverage Score
103%
Egg
55%
Beef

Comparison summary

Which food is lower in Sugar?
Beef
Beef is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Beef
Beef contains less Sodium (difference - 70mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 288mg)
Which food is lower in Saturated Fat?
Beef
Beef is lower in Saturated Fat (difference - 0.672g)
Which food is cheaper?
Beef
Beef is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.