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  6. Beefsteak raw vs. Egg

Beefsteak raw vs. Egg — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and eggs

  • Beefsteak raw has more vitamin B12, zinc, vitamin B6, and vitamin B3; however, eggs are higher in copper, vitamin B2, vitamin D, vitamin A, and folate.
  • Eggs cover your daily need for copper, 213% more than beefsteak raw.
  • Beefsteak raw has 79 times more vitamin B3 than eggs. While beefsteak raw has 5.048mg of vitamin B3, eggs have only 0.064mg.
  • Beefsteak raw has less cholesterol.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Egg, whole, cooked, hard-boiled.

Infographic

Beefsteak raw vs Egg infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +197.6%
Contains more IronIron +68.1%
Contains more ZincZinc +404.8%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -55.6%
Contains more CalciumCalcium +900%
Contains more CopperCopper +2431.6%
Contains more SeleniumSelenium +10.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Egg
Egg
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B3Vitamin B3 +7787.5%
Contains more Vitamin B6Vitamin B6 +348.8%
Contains more Vitamin B12Vitamin B12 +142.3%
Contains more Vitamin KVitamin K +400%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin DVitamin D +2100%
Contains more Vitamin B2Vitamin B2 +181.9%
Contains more FolateFolate +1366.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Egg DV% diff.
Copper 0.079mg 2mg 213%
Cholesterol 67mg 373mg 102%
Vitamin B12 2.69µg 1.11µg 66%
Choline 293.8mg 53%
Zinc 5.3mg 1.05mg 39%
Vitamin B6 0.543mg 0.121mg 32%
Vitamin B3 5.048mg 0.064mg 31%
Vitamin B5 1.398mg 28%
Vitamin B2 0.182mg 0.513mg 25%
Protein 21.38g 12.58g 18%
Vitamin A 2µg 149µg 16%
Vitamin D 3IU 87IU 11%
Vitamin D 0.1µg 2.2µg 11%
Folate 3µg 44µg 10%
Iron 2mg 1.19mg 10%
Polyunsaturated fat 0.189g 1.414g 8%
Fats 5.36g 10.61g 8%
Phosphorus 220mg 172mg 7%
Vitamin E 1.03mg 7%
Potassium 375mg 126mg 7%
Saturated fat 1.875g 3.267g 6%
Selenium 27.9µg 30.8µg 5%
Calcium 5mg 50mg 5%
Monounsaturated fat 2.354g 4.077g 4%
Magnesium 25mg 10mg 4%
Sodium 55mg 124mg 3%
Calories 134kcal 155kcal 1%
Vitamin K 1.5µg 0.3µg 1%
Vitamin B1 0.075mg 0.066mg 1%
Manganese 0.026mg 1%
Carbs 0g 1.12g 0%
Net carbs 0g 1.12g N/A
Sugar 0g 1.12g N/A
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.153mg 0%
Threonine 1.099mg 0.604mg 0%
Isoleucine 1.09mg 0.686mg 0%
Leucine 2.011mg 1.075mg 0%
Lysine 2.247mg 0.904mg 0%
Methionine 0.621mg 0.392mg 0%
Phenylalanine 0.931mg 0.668mg 0%
Valine 1.152mg 0.767mg 0%
Histidine 0.868mg 0.298mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Egg
Egg
4
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 ProteinProtein +70%
Contains more FatsFats +97.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +224.2%
~equal in Water ~74.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +73.2%
Contains more Poly. FatPolyunsaturated fat +648.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.