Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef
  5. Compare
  6. Beef vs. Egg

Beef vs. Egg — In-Depth Nutrition Comparison

Compare

What are the main differences between Beef and Egg?

  • Beef is richer in Vitamin B12, Vitamin B6, Vitamin B3, Zinc, and Iron, while Egg is higher in Copper, Choline, Vitamin B5, and Vitamin A RAE.
  • Egg's daily need coverage for Copper is 211% higher.
  • Egg has 90 times less Vitamin B3 than Beef. Beef has 5.76mg of Vitamin B3, while Egg has 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

Beef vs Egg 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.
Beef
Beef
6
:
4
Egg
Egg
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%
Contains more Calcium +284.6%
Contains more Copper +1961.9%
Contains more Manganese +188.9%
Contains more Selenium +21.3%
Beef
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 114% 10% 111% 32% 8% 101% 33% 2% 139%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
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%
Contains more Calcium +284.6%
Contains more Copper +1961.9%
Contains more Manganese +188.9%
Contains more Selenium +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.
Beef
Beef
5
:
6
Egg
Egg
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Egg
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 Beef Egg Opinion
Net carbs 0g 1.12g Egg
Protein 27.55g 12.58g Beef
Fats 6.54g 10.61g Egg
Carbs 0g 1.12g Egg
Calories 169kcal 155kcal Beef
Sugar 0g 1.12g Beef
Calcium 13mg 50mg Egg
Iron 3.04mg 1.19mg Beef
Magnesium 14mg 10mg Beef
Phosphorus 259mg 172mg Beef
Potassium 352mg 126mg Beef
Sodium 54mg 124mg Beef
Zinc 3.7mg 1.05mg Beef
Copper 0.097mg 2mg Egg
Manganese 0.009mg 0.026mg Egg
Selenium 25.4µg 30.8µg Egg
Vitamin A 6IU 520IU Egg
Vitamin A RAE 2µg 149µg Egg
Vitamin E 0.25mg 1.03mg Egg
Vitamin D 3IU 87IU Egg
Vitamin D 0.1µg 2.2µg Egg
Vitamin B1 0.074mg 0.066mg Beef
Vitamin B2 0.4mg 0.513mg Egg
Vitamin B3 5.76mg 0.064mg Beef
Vitamin B5 0.481mg 1.398mg Egg
Vitamin B6 0.669mg 0.121mg Beef
Folate 7µg 44µg Egg
Vitamin B12 4.21µg 1.11µg Beef
Vitamin K 1.6µg 0.3µg Beef
Tryptophan 0.359mg 0.153mg Beef
Threonine 1.534mg 0.604mg Beef
Isoleucine 1.52mg 0.686mg Beef
Leucine 2.833mg 1.075mg Beef
Lysine 3.178mg 0.904mg Beef
Methionine 0.871mg 0.392mg Beef
Phenylalanine 1.299mg 0.668mg Beef
Valine 1.603mg 0.767mg Beef
Histidine 1.244mg 0.298mg Beef
Cholesterol 85mg 373mg Beef
Trans Fat 0.375g Egg
Saturated Fat 2.595g 3.267g Beef
Omega-3 - DHA 0.002g 0.038g Egg
Omega-3 - EPA 0.002g 0.005g Egg
Omega-3 - DPA 0.011g 0g Beef
Monounsaturated Fat 2.734g 4.077g Egg
Polyunsaturated fat 0.532g 1.414g 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
Beef Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb
Egg
Egg vs Milk
Milk
Egg
Egg vs Flour
Flour
Egg
Egg vs Butter
Butter

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
79%
Beef
45%
Egg
Minerals Daily Need Coverage Score
55%
Beef
103%
Egg

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