Egg vs. Steak — In-Depth Nutrition Comparison
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What are the main differences between eggs and steak?
- Eggs are richer in copper, vitamin B2, and vitamin D, while steak is higher in zinc, vitamin B12, vitamin B3, vitamin B6, and iron.
- Eggs' daily need coverage for copper is 213% higher.
- Steak has 15 times less vitamin D than eggs. Eggs have 87IU of vitamin D, while steak has 6IU.
- Steak is lower in cholesterol.
We used Egg, whole, cooked, hard-boiled and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled 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 | +316.7% |
| Contains more CopperCopper | +2252.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +121.4% |
| Contains more IronIron | +101.7% |
| Contains more ZincZinc | +503.8% |
| Contains less SodiumSodium | -53.2% |
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 | +2028.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +2100% |
| Contains more Vitamin B2Vitamin B2 | +70.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +633.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +12.1% |
| Contains more Vitamin B3Vitamin B3 | +7945.3% |
| Contains more Vitamin B6Vitamin B6 | +313.2% |
| Contains more Vitamin B12Vitamin B12 | +98.2% |
| Contains more Vitamin KVitamin K | +433.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.085mg | 213% |
| Cholesterol | 373mg | 78mg | 98% |
| Choline | 293.8mg | 53% | |
| Zinc | 1.05mg | 6.34mg | 48% |
| Vitamin B12 | 1.11µg | 2.2µg | 45% |
| Vitamin B3 | 0.064mg | 5.149mg | 32% |
| Vitamin B6 | 0.121mg | 0.5mg | 29% |
| Vitamin B5 | 1.398mg | 28% | |
| Protein | 12.58g | 24.85g | 25% |
| Saturated fat | 3.267g | 8.443g | 24% |
| Vitamin A | 149µg | 7µg | 16% |
| Vitamin B2 | 0.513mg | 0.301mg | 16% |
| Iron | 1.19mg | 2.4mg | 15% |
| Monounsaturated fat | 4.077g | 9.171g | 13% |
| Fats | 10.61g | 19.02g | 13% |
| Vitamin D | 2.2µg | 0.1µg | 11% |
| Folate | 44µg | 6µg | 10% |
| Vitamin D | 87IU | 6IU | 10% |
| Vitamin E | 1.03mg | 7% | |
| Calories | 155kcal | 271kcal | 6% |
| Potassium | 126mg | 279mg | 5% |
| Calcium | 50mg | 12mg | 4% |
| Polyunsaturated fat | 1.414g | 0.896g | 3% |
| Magnesium | 10mg | 23mg | 3% |
| Sodium | 124mg | 58mg | 3% |
| Selenium | 30.8µg | 31.8µg | 2% |
| Vitamin K | 0.3µg | 1.6µg | 1% |
| Phosphorus | 172mg | 163mg | 1% |
| Manganese | 0.026mg | 1% | |
| Vitamin B1 | 0.066mg | 0.074mg | 1% |
| Carbs | 1.12g | 0g | 0% |
| Net carbs | 1.12g | 0g | N/A |
| Sugar | 1.12g | 0g | N/A |
| Tryptophan | 0.153mg | 0.278mg | 0% |
| Threonine | 0.604mg | 1.171mg | 0% |
| Isoleucine | 0.686mg | 1.157mg | 0% |
| Leucine | 1.075mg | 2.142mg | 0% |
| Lysine | 0.904mg | 2.38mg | 0% |
| Methionine | 0.392mg | 0.672mg | 0% |
| Phenylalanine | 0.668mg | 0.997mg | 0% |
| Valine | 0.767mg | 1.242mg | 0% |
| Histidine | 0.298mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.005g | 0.001g | N/A |
| Omega-3 - DHA | 0.038g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.2% |
| Contains more OtherOther | +98.1% |
| Contains more ProteinProtein | +97.5% |
| Contains more FatsFats | +79.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.3% |
| Contains more Poly. FatPolyunsaturated fat | +57.8% |
| Contains more Mono. FatMonounsaturated fat | +124.9% |
