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Egg vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are eggs and beef tenderloin different?

  • Eggs have more copper, choline, vitamin B5, and vitamin B2; however, beef tenderloin is richer in vitamin B12, zinc, iron, and vitamin B3.
  • Eggs cover your daily need for copper, 209% more than beef tenderloin.
  • Eggs have 6 times more vitamin B5 than beef tenderloin. Eggs have 1.398mg of vitamin B5, while beef tenderloin has 0.25mg.
  • Beef tenderloin contains less cholesterol.

Egg, whole, cooked, hard-boiled and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.

Infographic

Egg vs Beef tenderloin 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more CalciumCalcium +455.6%
Contains more CopperCopper +1526%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +34.5%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +162.7%
Contains more IronIron +161.3%
Contains more ZincZinc +283.8%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -54%

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
Egg
8
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%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +97.3%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +450%
Contains more CholineCholine +222.9%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +4587.5%
Contains more Vitamin B6Vitamin B6 +106.6%
Contains more Vitamin B12Vitamin B12 +121.6%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.3%
Contains more ProteinProtein +90%
Contains more FatsFats +131.9%
Contains more OtherOther +192.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -66.4%
Contains more Poly. FatPolyunsaturated fat +41.4%
Contains more Mono. FatMonounsaturated fat +151.9%

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 tenderloin
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Egg Beef tenderloin DV% diff.
Copper 2mg 0.123mg 209%
Cholesterol 373mg 85mg 96%
Vitamin B12 1.11µg 2.46µg 56%
Choline 293.8mg 91mg 37%
Saturated fat 3.267g 9.72g 29%
Zinc 1.05mg 4.03mg 27%
Iron 1.19mg 3.11mg 24%
Protein 12.58g 23.9g 23%
Vitamin B5 1.398mg 0.25mg 23%
Fats 10.61g 24.6g 22%
Vitamin B2 0.513mg 0.26mg 19%
Vitamin B3 0.064mg 3mg 18%
Vitamin A 149µg 0µg 17%
Monounsaturated fat 4.077g 10.27g 15%
Selenium 30.8µg 22.9µg 14%
Vitamin D 87IU 11%
Vitamin D 2.2µg 11%
Vitamin B6 0.121mg 0.25mg 10%
Folate 44µg 8µg 9%
Calories 155kcal 324kcal 8%
Vitamin E 1.03mg 7%
Potassium 126mg 331mg 6%
Calcium 50mg 9mg 4%
Phosphorus 172mg 203mg 4%
Polyunsaturated fat 1.414g 1g 3%
Sodium 124mg 57mg 3%
Magnesium 10mg 22mg 3%
Vitamin B1 0.066mg 0.09mg 2%
Manganese 0.026mg 0.014mg 1%
Carbs 1.12g 0g 0%
Net carbs 1.12g 0g N/A
Sugar 1.12g 0g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.153mg 0.268mg 0%
Threonine 0.604mg 1.044mg 0%
Isoleucine 0.686mg 1.075mg 0%
Leucine 1.075mg 1.889mg 0%
Lysine 0.904mg 1.989mg 0%
Methionine 0.392mg 0.612mg 0%
Phenylalanine 0.668mg 0.933mg 0%
Valine 0.767mg 1.163mg 0%
Histidine 0.298mg 0.818mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
53%
Egg
44%
Beef tenderloin
Minerals Daily Need Coverage Score
103%
Egg
54%
Beef tenderloin

Comparison summary

Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 6.453g)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 288mg)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 67mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin 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.

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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.