Beef vs. Egg — In-Depth Nutrition Comparison
Compare
What are the main differences between beef and eggs?
- Beef is richer in vitamin B12, vitamin B6, vitamin B3, zinc, and iron, while eggs are higher in copper, choline, vitamin B5, and vitamin D.
- Eggs' daily need coverage for copper is 211% higher.
- Eggs have 90 times less vitamin B3 than beef. Beef has 5.76mg of vitamin B3, while eggs have 0.064mg.
- Beef is lower in cholesterol.
We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Egg, whole, cooked, hard-boiled types in this comparison.
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.
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +179.4% |
| Contains more IronIron | +155.5% |
| Contains more ZincZinc | +252.4% |
| Contains more PhosphorusPhosphorus | +50.6% |
| Contains less SodiumSodium | -56.5% |
| Contains more CalciumCalcium | +284.6% |
| Contains more CopperCopper | +1961.9% |
| Contains more ManganeseManganese | +188.9% |
| Contains more SeleniumSelenium | +21.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +12.1% |
| Contains more Vitamin B3Vitamin B3 | +8900% |
| Contains more Vitamin B6Vitamin B6 | +452.9% |
| Contains more Vitamin B12Vitamin B12 | +279.3% |
| Contains more Vitamin KVitamin K | +433.3% |
| Contains more Vitamin AVitamin A | +7350% |
| Contains more Vitamin EVitamin E | +312% |
| Contains more Vitamin DVitamin D | +2100% |
| Contains more Vitamin B2Vitamin B2 | +28.3% |
| Contains more Vitamin B5Vitamin B5 | +190.6% |
| Contains more FolateFolate | +528.6% |
| Contains more CholineCholine | +288.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.097mg | 2mg | 211% |
| Vitamin B12 | 4.21µg | 1.11µg | 129% |
| Cholesterol | 85mg | 373mg | 96% |
| Vitamin B6 | 0.669mg | 0.121mg | 42% |
| Choline | 75.6mg | 293.8mg | 40% |
| Vitamin B3 | 5.76mg | 0.064mg | 36% |
| Protein | 27.55g | 12.58g | 30% |
| Zinc | 3.7mg | 1.05mg | 24% |
| Iron | 3.04mg | 1.19mg | 23% |
| Vitamin B5 | 0.481mg | 1.398mg | 18% |
| Vitamin A | 2µg | 149µg | 16% |
| Phosphorus | 259mg | 172mg | 12% |
| Vitamin D | 3IU | 87IU | 11% |
| Vitamin D | 0.1µg | 2.2µg | 11% |
| Selenium | 25.4µg | 30.8µg | 10% |
| Folate | 7µg | 44µg | 9% |
| Vitamin B2 | 0.4mg | 0.513mg | 9% |
| Potassium | 352mg | 126mg | 7% |
| Polyunsaturated fat | 0.532g | 1.414g | 6% |
| Fats | 6.54g | 10.61g | 6% |
| Vitamin E | 0.25mg | 1.03mg | 5% |
| Calcium | 13mg | 50mg | 4% |
| Monounsaturated fat | 2.734g | 4.077g | 3% |
| Sodium | 54mg | 124mg | 3% |
| Saturated fat | 2.595g | 3.267g | 3% |
| Vitamin K | 1.6µg | 0.3µg | 1% |
| Calories | 169kcal | 155kcal | 1% |
| Vitamin B1 | 0.074mg | 0.066mg | 1% |
| Manganese | 0.009mg | 0.026mg | 1% |
| Magnesium | 14mg | 10mg | 1% |
| Carbs | 0g | 1.12g | 0% |
| Net carbs | 0g | 1.12g | N/A |
| Sugar | 0g | 1.12g | N/A |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.359mg | 0.153mg | 0% |
| Threonine | 1.534mg | 0.604mg | 0% |
| Isoleucine | 1.52mg | 0.686mg | 0% |
| Leucine | 2.833mg | 1.075mg | 0% |
| Lysine | 3.178mg | 0.904mg | 0% |
| Methionine | 0.871mg | 0.392mg | 0% |
| Phenylalanine | 1.299mg | 0.668mg | 0% |
| Valine | 1.603mg | 0.767mg | 0% |
| Histidine | 1.244mg | 0.298mg | 0% |
| Omega-3 - EPA | 0.002g | 0.005g | N/A |
| Omega-3 - DHA | 0.002g | 0.038g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0.011g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 0.349g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +119% |
| Contains more FatsFats | +62.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.6% |
| Contains more OtherOther | +435% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20.6% |
| Contains more Mono. FatMonounsaturated fat | +49.1% |
| Contains more Poly. FatPolyunsaturated fat | +165.8% |
