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Ground beef vs. Egg white — In-Depth Nutrition Comparison

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How are ground beef and egg whites different?

  • Ground beef is higher in vitamin B12, zinc, iron, vitamin B3, vitamin B6, phosphorus, and choline; however, egg whites are richer in vitamin B2.
  • Daily need coverage for vitamin B12 for ground beef is 100% higher.

Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Egg, white, raw, fresh are the varieties used in this article.

Infographic

Ground beef vs Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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%
Contains more MagnesiumMagnesium +54.5%
Contains more CalciumCalcium +371.4%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +2737.5%
Contains more CopperCopper +243.5%
Contains more ZincZinc +19366.7%
Contains more PhosphorusPhosphorus +1006.7%
Contains less SodiumSodium -56%
Contains more ManganeseManganese +22.2%
~equal in Selenium ~20µg

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1175%
Contains more Vitamin B3Vitamin B3 +3734.3%
Contains more Vitamin B5Vitamin B5 +169.5%
Contains more Vitamin B6Vitamin B6 +6120%
Contains more Vitamin B12Vitamin B12 +2666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +6554.5%
Contains more Vitamin B2Vitamin B2 +156.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +119%
Contains more FatsFats +8941.2%
Contains more OtherOther +279.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ground beef Egg white DV% diff.
Vitamin B12 2.49µg 0.09µg 100%
Zinc 5.84mg 0.03mg 53%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0g 28%
Iron 2.27mg 0.08mg 27%
Protein 23.87g 10.9g 26%
Vitamin B3 4.026mg 0.105mg 25%
Vitamin B6 0.311mg 0.005mg 24%
Fats 15.37g 0.17g 23%
Phosphorus 166mg 15mg 22%
Vitamin B2 0.171mg 0.439mg 21%
Monounsaturated fat 7.322g 0g 18%
Choline 73.2mg 1.1mg 13%
Calories 241kcal 52kcal 9%
Copper 0.079mg 0.023mg 6%
Vitamin B5 0.512mg 0.19mg 6%
Sodium 73mg 166mg 4%
Vitamin B1 0.051mg 0.004mg 4%
Polyunsaturated fat 0.408g 0g 3%
Calcium 33mg 7mg 3%
Selenium 19.1µg 20µg 2%
Potassium 241mg 163mg 2%
Vitamin K 2.9µg 0µg 2%
Vitamin E 0.12mg 0mg 1%
Magnesium 17mg 11mg 1%
Folate 7µg 4µg 1%
Net carbs 0g 0.73g N/A
Carbs 0g 0.73g 0%
Vitamin D 2IU 0IU 0%
Sugar 0g 0.71g N/A
Vitamin A 3µg 0µg 0%
Manganese 0.009mg 0.011mg 0%
Trans fat 1.173g N/A
Tryptophan 0.121mg 0.125mg 0%
Threonine 0.923mg 0.449mg 0%
Isoleucine 1.055mg 0.661mg 0%
Leucine 1.861mg 1.016mg 0%
Lysine 1.976mg 0.806mg 0%
Methionine 0.614mg 0.399mg 0%
Phenylalanine 0.931mg 0.686mg 0%
Valine 1.172mg 0.809mg 0%
Histidine 0.775mg 0.29mg 0%
Fructose 0.07g 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground beef Egg white
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
46%
Ground beef
10%
Egg white
Minerals Daily Need Coverage Score
50%
Ground beef
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Ground beef
Ground beef contains less Sodium (difference - 93mg)
Which food is richer in minerals?
Ground beef
Ground beef is relatively richer in minerals
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins
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 - 6.073g)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1)
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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.