Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg vs. Beef — In-Depth Nutrition Comparison

Compare

What are the differences between Egg and Beef?

  • Egg is higher in Copper, Choline, Vitamin B2, and Selenium, however, Beef is richer in Vitamin B12, Zinc, Vitamin B3, Vitamin B6, and Iron.
  • Egg's daily need coverage for Copper is 213% more.
  • Beef contains 4 times less Cholesterol than Egg. Egg contains 373mg of Cholesterol, while Beef contains 88mg.

We used Egg, whole, cooked, hard-boiled and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types in this article.

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
4
:
6
Beef
Contains more Calcium +177.8%
Contains more Copper +2252.9%
Contains more Manganese +116.7%
Contains more Selenium +43.3%
Contains more Iron +118.5%
Contains more Magnesium +110%
Contains more Phosphorus +15.1%
Contains more Potassium +152.4%
Contains less Sodium -41.9%
Contains more Zinc +501%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Contains more Calcium +177.8%
Contains more Copper +2252.9%
Contains more Manganese +116.7%
Contains more Selenium +43.3%
Contains more Iron +118.5%
Contains more Magnesium +110%
Contains more Phosphorus +15.1%
Contains more Potassium +152.4%
Contains less Sodium -41.9%
Contains more Zinc +501%

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
7
:
4
Beef
Contains more Vitamin A +5677.8%
Contains more Vitamin E +758.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +191.5%
Contains more Vitamin B5 +112.5%
Contains more Folate +388.9%
Contains more Vitamin B3 +8303.1%
Contains more Vitamin B6 +215.7%
Contains more Vitamin B12 +137.8%
Contains more Vitamin K +300%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Contains more Vitamin A +5677.8%
Contains more Vitamin E +758.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +43.5%
Contains more Vitamin B2 +191.5%
Contains more Vitamin B5 +112.5%
Contains more Folate +388.9%
Contains more Vitamin B3 +8303.1%
Contains more Vitamin B6 +215.7%
Contains more Vitamin B12 +137.8%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
3
:
2
Beef
Contains more Carbs +∞%
Contains more Water +28.7%
Contains more Other +57.4%
Contains more Protein +106.1%
Contains more Fats +45.2%
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more Carbs +∞%
Contains more Water +28.7%
Contains more Other +57.4%
Contains more Protein +106.1%
Contains more Fats +45.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
2
:
1
Beef
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +192.1%
Contains more Monounsaturated Fat +63.6%
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +192.1%
Contains more Monounsaturated Fat +63.6%

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 Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 25.93g Beef
Fats 10.61g 15.41g Beef
Carbs 1.12g 0g Egg
Calories 155kcal 250kcal Beef
Sugar 1.12g 0g Beef
Calcium 50mg 18mg Egg
Iron 1.19mg 2.6mg Beef
Magnesium 10mg 21mg Beef
Phosphorus 172mg 198mg Beef
Potassium 126mg 318mg Beef
Sodium 124mg 72mg Beef
Zinc 1.05mg 6.31mg Beef
Copper 2mg 0.085mg Egg
Manganese 0.026mg 0.012mg Egg
Selenium 30.8µg 21.5µg Egg
Vitamin A 520IU 9IU Egg
Vitamin A RAE 149µg 3µg Egg
Vitamin E 1.03mg 0.12mg Egg
Vitamin D 87IU 2IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.046mg Egg
Vitamin B2 0.513mg 0.176mg Egg
Vitamin B3 0.064mg 5.378mg Beef
Vitamin B5 1.398mg 0.658mg Egg
Vitamin B6 0.121mg 0.382mg Beef
Folate 44µg 9µg Egg
Vitamin B12 1.11µg 2.64µg Beef
Vitamin K 0.3µg 1.2µg Beef
Tryptophan 0.153mg 0.094mg Egg
Threonine 0.604mg 0.72mg Beef
Isoleucine 0.686mg 0.822mg Beef
Leucine 1.075mg 1.45mg Beef
Lysine 0.904mg 1.54mg Beef
Methionine 0.392mg 0.478mg Beef
Phenylalanine 0.668mg 0.725mg Beef
Valine 0.767mg 0.914mg Beef
Histidine 0.298mg 0.604mg Beef
Cholesterol 373mg 88mg Beef
Trans Fat 0.572g Egg
Saturated Fat 3.267g 5.895g Egg
Omega-3 - DHA 0.038g 0.001g Egg
Omega-3 - EPA 0.005g 0.003g Egg
Omega-3 - DPA 0g 0.016g Beef
Monounsaturated Fat 4.077g 6.668g Beef
Polyunsaturated fat 1.414g 0.484g Egg
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g 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

People also compare

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
52%
Beef
Minerals Daily Need Coverage Score
103%
Egg
56%
Beef

Comparison summary

Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 2.628g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
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 - 52mg)
Which food is lower in Cholesterol?
Beef
Beef is lower in Cholesterol (difference - 285mg)
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/174032/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.