Egg vs. Beef — In-Depth Nutrition Comparison
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What are the main differences between eggs and beef?
- Eggs are richer in copper, choline, vitamin B5, and vitamin D, while beef is higher in vitamin B12, vitamin B6, vitamin B3, zinc, and iron.
- Eggs' daily need coverage for copper is 211% higher.
- Beef has 29 times less vitamin D than eggs. Eggs have 87IU of vitamin D, while beef has 3IU.
- 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.
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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.
| Contains more CalciumCalcium | +284.6% |
| Contains more CopperCopper | +1961.9% |
| Contains more ManganeseManganese | +188.9% |
| Contains more SeleniumSelenium | +21.3% |
| 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% |
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 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.097mg | 211% |
| Vitamin B12 | 1.11µg | 4.21µg | 129% |
| Cholesterol | 373mg | 85mg | 96% |
| Vitamin B6 | 0.121mg | 0.669mg | 42% |
| Choline | 293.8mg | 75.6mg | 40% |
| Vitamin B3 | 0.064mg | 5.76mg | 36% |
| Protein | 12.58g | 27.55g | 30% |
| Zinc | 1.05mg | 3.7mg | 24% |
| Iron | 1.19mg | 3.04mg | 23% |
| Vitamin B5 | 1.398mg | 0.481mg | 18% |
| Vitamin A | 149µg | 2µg | 16% |
| Phosphorus | 172mg | 259mg | 12% |
| Vitamin D | 87IU | 3IU | 11% |
| Vitamin D | 2.2µg | 0.1µg | 11% |
| Selenium | 30.8µg | 25.4µg | 10% |
| Folate | 44µg | 7µg | 9% |
| Vitamin B2 | 0.513mg | 0.4mg | 9% |
| Potassium | 126mg | 352mg | 7% |
| Polyunsaturated fat | 1.414g | 0.532g | 6% |
| Fats | 10.61g | 6.54g | 6% |
| Vitamin E | 1.03mg | 0.25mg | 5% |
| Calcium | 50mg | 13mg | 4% |
| Monounsaturated fat | 4.077g | 2.734g | 3% |
| Sodium | 124mg | 54mg | 3% |
| Saturated fat | 3.267g | 2.595g | 3% |
| Vitamin K | 0.3µg | 1.6µg | 1% |
| Calories | 155kcal | 169kcal | 1% |
| Vitamin B1 | 0.066mg | 0.074mg | 1% |
| Manganese | 0.026mg | 0.009mg | 1% |
| Magnesium | 10mg | 14mg | 1% |
| Carbs | 1.12g | 0g | 0% |
| Net carbs | 1.12g | 0g | N/A |
| Sugar | 1.12g | 0g | N/A |
| Trans fat | 0.375g | N/A | |
| Tryptophan | 0.153mg | 0.359mg | 0% |
| Threonine | 0.604mg | 1.534mg | 0% |
| Isoleucine | 0.686mg | 1.52mg | 0% |
| Leucine | 1.075mg | 2.833mg | 0% |
| Lysine | 0.904mg | 3.178mg | 0% |
| Methionine | 0.392mg | 0.871mg | 0% |
| Phenylalanine | 0.668mg | 1.299mg | 0% |
| Valine | 0.767mg | 1.603mg | 0% |
| Histidine | 0.298mg | 1.244mg | 0% |
| Omega-3 - EPA | 0.005g | 0.002g | N/A |
| Omega-3 - DHA | 0.038g | 0.002g | N/A |
| Omega-3 - ALA | 0.013g | N/A | |
| Omega-3 - DPA | 0g | 0.011g | 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 FatsFats | +62.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13.6% |
| Contains more OtherOther | +435% |
| Contains more ProteinProtein | +119% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +49.1% |
| Contains more Poly. FatPolyunsaturated fat | +165.8% |
| Contains less Sat. FatSaturated fat | -20.6% |
