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  6. Egg vs. Beefsteak raw

Egg vs. Beefsteak raw — In-Depth Nutrition Comparison

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Summary of differences between eggs and beefsteak raw

  • Eggs have more copper, vitamin B2, vitamin D, vitamin A, and folate; however, beefsteak raw is higher in vitamin B12, zinc, vitamin B6, and vitamin B3.
  • Eggs cover your daily need for copper, 213% more than beefsteak raw.
  • Eggs have 87 times more vitamin A than beefsteak raw. While eggs have 520IU of vitamin A, beefsteak raw has only 6IU.
  • Beefsteak raw has less cholesterol.

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

Infographic

Egg vs Beefsteak raw 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
3
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +900%
Contains more CopperCopper +2431.6%
Contains more ManganeseManganese +∞%
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%
~equal in Selenium ~27.9µg

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
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%
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%
Contains more Vitamin AVitamin A +7350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +2100%
Contains more Vitamin B2Vitamin B2 +181.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1366.7%
Contains more CholineCholine +∞%
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%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg Beefsteak raw DV% diff.
Copper 2mg 0.079mg 213%
Cholesterol 373mg 67mg 102%
Vitamin B12 1.11µg 2.69µg 66%
Choline 293.8mg 53%
Zinc 1.05mg 5.3mg 39%
Vitamin B6 0.121mg 0.543mg 32%
Vitamin B3 0.064mg 5.048mg 31%
Vitamin B5 1.398mg 28%
Vitamin B2 0.513mg 0.182mg 25%
Protein 12.58g 21.38g 18%
Vitamin A 149µg 2µg 16%
Vitamin D 87IU 3IU 11%
Vitamin D 2.2µg 0.1µg 11%
Folate 44µg 3µg 10%
Iron 1.19mg 2mg 10%
Polyunsaturated fat 1.414g 0.189g 8%
Fats 10.61g 5.36g 8%
Phosphorus 172mg 220mg 7%
Vitamin E 1.03mg 7%
Potassium 126mg 375mg 7%
Saturated fat 3.267g 1.875g 6%
Selenium 30.8µg 27.9µg 5%
Calcium 50mg 5mg 5%
Monounsaturated fat 4.077g 2.354g 4%
Magnesium 10mg 25mg 4%
Sodium 124mg 55mg 3%
Calories 155kcal 134kcal 1%
Vitamin K 0.3µg 1.5µg 1%
Vitamin B1 0.066mg 0.075mg 1%
Manganese 0.026mg 1%
Carbs 1.12g 0g 0%
Net carbs 1.12g 0g N/A
Sugar 1.12g 0g N/A
Trans fat 0.253g N/A
Tryptophan 0.153mg 0.262mg 0%
Threonine 0.604mg 1.099mg 0%
Isoleucine 0.686mg 1.09mg 0%
Leucine 1.075mg 2.011mg 0%
Lysine 0.904mg 2.247mg 0%
Methionine 0.392mg 0.621mg 0%
Phenylalanine 0.668mg 0.931mg 0%
Valine 0.767mg 1.152mg 0%
Histidine 0.298mg 0.868mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - DPA 0g 0.008g 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
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +97.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +224.2%
Contains more ProteinProtein +70%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +73.2%
Contains more Poly. FatPolyunsaturated fat +648.1%
Contains less Sat. FatSaturated fat -42.6%

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