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  6. Egg white vs. Beefsteak raw

Egg white vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are egg whites and beefsteak raw different?

  • Egg whites are richer in vitamin B2, while beefsteak raw is higher in vitamin B12, zinc, vitamin B6, vitamin B3, phosphorus, iron, and selenium.
  • Beefsteak raw covers your daily need for vitamin B12, 108% more than egg whites.
  • Egg whites contain 2 times more vitamin B2 than beefsteak raw. Egg whites contain 0.439mg of vitamin B2, while beefsteak raw contains 0.182mg.

Egg, white, raw, fresh and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types were used in this article.

Infographic

Egg white vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +40%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +130.1%
Contains more IronIron +2400%
Contains more CopperCopper +243.5%
Contains more ZincZinc +17566.7%
Contains more PhosphorusPhosphorus +1366.7%
Contains less SodiumSodium -66.9%
Contains more SeleniumSelenium +39.5%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin B2Vitamin B2 +141.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1775%
Contains more Vitamin B3Vitamin B3 +4707.6%
Contains more Vitamin B6Vitamin B6 +10760%
Contains more Vitamin B12Vitamin B12 +2888.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg

All nutrients comparison - raw data values

Nutrient Egg white Beefsteak raw DV% diff.
Vitamin B12 0.09µg 2.69µg 108%
Zinc 0.03mg 5.3mg 48%
Vitamin B6 0.005mg 0.543mg 41%
Vitamin B3 0.105mg 5.048mg 31%
Phosphorus 15mg 220mg 29%
Iron 0.08mg 2mg 24%
Cholesterol 0mg 67mg 22%
Protein 10.9g 21.38g 21%
Vitamin B2 0.439mg 0.182mg 20%
Selenium 20µg 27.9µg 14%
Saturated fat 0g 1.875g 9%
Fats 0.17g 5.36g 8%
Vitamin B1 0.004mg 0.075mg 6%
Potassium 163mg 375mg 6%
Copper 0.023mg 0.079mg 6%
Monounsaturated fat 0g 2.354g 6%
Sodium 166mg 55mg 5%
Calories 52kcal 134kcal 4%
Vitamin B5 0.19mg 4%
Magnesium 11mg 25mg 3%
Polyunsaturated fat 0g 0.189g 1%
Vitamin K 0µg 1.5µg 1%
Vitamin D 0µg 0.1µg 1%
Carbs 0.73g 0g 0%
Net carbs 0.73g 0g N/A
Vitamin D 0IU 3IU 0%
Calcium 7mg 5mg 0%
Sugar 0.71g 0g N/A
Vitamin A 0µg 2µg 0%
Manganese 0.011mg 0%
Trans fat 0.253g N/A
Folate 4µg 3µg 0%
Choline 1.1mg 0%
Tryptophan 0.125mg 0.262mg 0%
Threonine 0.449mg 1.099mg 0%
Isoleucine 0.661mg 1.09mg 0%
Leucine 1.016mg 2.011mg 0%
Lysine 0.806mg 2.247mg 0%
Methionine 0.399mg 0.621mg 0%
Phenylalanine 0.686mg 0.931mg 0%
Valine 0.809mg 1.152mg 0%
Histidine 0.29mg 0.868mg 0%
Fructose 0.07g 0%
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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 CarbsCarbs +∞%
Contains more WaterWater +20.1%
Contains more OtherOther +90.9%
Contains more ProteinProtein +96.1%
Contains more FatsFats +3052.9%

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. 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.