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Egg white vs. Beef broiled — In-Depth Nutrition Comparison

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Important differences between egg whites and beef broiled

  • Egg whites have more vitamin B2; however, beef broiled has more vitamin B12, zinc, vitamin B3, iron, vitamin B6, phosphorus, and choline.
  • Beef broiled's daily need coverage for vitamin B12 is 106% more.
  • Egg whites have 2 times more vitamin B2 than beef broiled. Egg whites have 0.439mg of vitamin B2, while beef broiled has 0.176mg.

The food varieties used in the comparison are Egg, white, raw, fresh and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Egg white vs Beef broiled 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +95.1%
Contains more IronIron +3150%
Contains more CopperCopper +269.6%
Contains more ZincZinc +20933.3%
Contains more PhosphorusPhosphorus +1220%
Contains less SodiumSodium -56.6%
~equal in Manganese ~0.012mg
~equal in Selenium ~21.5µg

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.
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% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin B2Vitamin B2 +149.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1050%
Contains more Vitamin B3Vitamin B3 +5021.9%
Contains more Vitamin B5Vitamin B5 +246.3%
Contains more Vitamin B6Vitamin B6 +7540%
Contains more Vitamin B12Vitamin B12 +2833.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +7390.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 CarbsCarbs +∞%
Contains more WaterWater +51%
Contains more ProteinProtein +137.9%
Contains more FatsFats +8964.7%
~equal in Other ~0.68g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg white Beef broiled
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Egg white Beef broiled DV% diff.
Vitamin B12 0.09µg 2.64µg 106%
Zinc 0.03mg 6.31mg 57%
Vitamin B3 0.105mg 5.378mg 33%
Iron 0.08mg 2.6mg 32%
Protein 10.9g 25.93g 30%
Vitamin B6 0.005mg 0.382mg 29%
Cholesterol 0mg 88mg 29%
Saturated fat 0g 5.895g 27%
Phosphorus 15mg 198mg 26%
Fats 0.17g 15.41g 23%
Vitamin B2 0.439mg 0.176mg 20%
Monounsaturated fat 0g 6.668g 17%
Choline 1.1mg 82.4mg 15%
Calories 52kcal 250kcal 10%
Vitamin B5 0.19mg 0.658mg 9%
Copper 0.023mg 0.085mg 7%
Potassium 163mg 318mg 5%
Sodium 166mg 72mg 4%
Vitamin B1 0.004mg 0.046mg 4%
Polyunsaturated fat 0g 0.484g 3%
Selenium 20µg 21.5µg 3%
Magnesium 11mg 21mg 2%
Folate 4µg 9µg 1%
Vitamin E 0mg 0.12mg 1%
Calcium 7mg 18mg 1%
Vitamin K 0µg 1.2µg 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.71g 0g N/A
Vitamin A 0µg 3µg 0%
Manganese 0.011mg 0.012mg 0%
Trans fat 0.572g N/A
Tryptophan 0.125mg 0.094mg 0%
Threonine 0.449mg 0.72mg 0%
Isoleucine 0.661mg 0.822mg 0%
Leucine 1.016mg 1.45mg 0%
Lysine 0.806mg 1.54mg 0%
Methionine 0.399mg 0.478mg 0%
Phenylalanine 0.686mg 0.725mg 0%
Valine 0.809mg 0.914mg 0%
Histidine 0.29mg 0.604mg 0%
Fructose 0.07g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Which food is preferable for your diet?

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

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
10%
Egg white
51%
Beef broiled
Minerals Daily Need Coverage Score
17%
Egg white
56%
Beef broiled

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 5.895g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
Which food is lower in Sugar?
Beef broiled
Beef broiled is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Beef broiled
Beef broiled contains less Sodium (difference - 94mg)
Which food is richer in minerals?
Beef broiled
Beef broiled is relatively richer in minerals
Which food is richer in vitamins?
Beef broiled
Beef broiled is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients
  2. Beef broiled - 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.