Steak vs. Egg — In-Depth Nutrition Comparison
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What are the main differences between steak and eggs?
- Steak is richer in zinc, vitamin B12, vitamin B3, vitamin B6, and iron, while eggs are higher in copper, vitamin B2, and vitamin D.
- Eggs' daily need coverage for copper is 213% higher.
- Eggs have 80 times less vitamin B3 than steak. Steak has 5.149mg of vitamin B3, while eggs have 0.064mg.
- Eggs are lower in saturated fat.
We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Egg, whole, cooked, hard-boiled 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 MagnesiumMagnesium | +130% |
| Contains more PotassiumPotassium | +121.4% |
| Contains more IronIron | +101.7% |
| Contains more ZincZinc | +503.8% |
| Contains less SodiumSodium | -53.2% |
| Contains more CalciumCalcium | +316.7% |
| Contains more CopperCopper | +2252.9% |
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 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% |
| Contains more Vitamin AVitamin A | +2028.6% |
| Contains more Vitamin DVitamin D | +2100% |
| Contains more Vitamin B2Vitamin B2 | +70.4% |
| Contains more FolateFolate | +633.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.085mg | 2mg | 213% |
| Cholesterol | 78mg | 373mg | 98% |
| Choline | 293.8mg | 53% | |
| Zinc | 6.34mg | 1.05mg | 48% |
| Vitamin B12 | 2.2µg | 1.11µg | 45% |
| Vitamin B3 | 5.149mg | 0.064mg | 32% |
| Vitamin B6 | 0.5mg | 0.121mg | 29% |
| Vitamin B5 | 1.398mg | 28% | |
| Protein | 24.85g | 12.58g | 25% |
| Saturated fat | 8.443g | 3.267g | 24% |
| Vitamin A | 7µg | 149µg | 16% |
| Vitamin B2 | 0.301mg | 0.513mg | 16% |
| Iron | 2.4mg | 1.19mg | 15% |
| Monounsaturated fat | 9.171g | 4.077g | 13% |
| Fats | 19.02g | 10.61g | 13% |
| Vitamin D | 0.1µg | 2.2µg | 11% |
| Folate | 6µg | 44µg | 10% |
| Vitamin D | 6IU | 87IU | 10% |
| Vitamin E | 1.03mg | 7% | |
| Calories | 271kcal | 155kcal | 6% |
| Potassium | 279mg | 126mg | 5% |
| Calcium | 12mg | 50mg | 4% |
| Polyunsaturated fat | 0.896g | 1.414g | 3% |
| Magnesium | 23mg | 10mg | 3% |
| Sodium | 58mg | 124mg | 3% |
| Selenium | 31.8µg | 30.8µg | 2% |
| Vitamin K | 1.6µg | 0.3µg | 1% |
| Phosphorus | 163mg | 172mg | 1% |
| Manganese | 0.026mg | 1% | |
| Vitamin B1 | 0.074mg | 0.066mg | 1% |
| Carbs | 0g | 1.12g | 0% |
| Net carbs | 0g | 1.12g | N/A |
| Sugar | 0g | 1.12g | N/A |
| Tryptophan | 0.278mg | 0.153mg | 0% |
| Threonine | 1.171mg | 0.604mg | 0% |
| Isoleucine | 1.157mg | 0.686mg | 0% |
| Leucine | 2.142mg | 1.075mg | 0% |
| Lysine | 2.38mg | 0.904mg | 0% |
| Methionine | 0.672mg | 0.392mg | 0% |
| Phenylalanine | 0.997mg | 0.668mg | 0% |
| Valine | 1.242mg | 0.767mg | 0% |
| Histidine | 0.931mg | 0.298mg | 0% |
| Omega-3 - EPA | 0.001g | 0.005g | N/A |
| Omega-3 - DHA | 0.001g | 0.038g | N/A |
| Omega-3 - DPA | 0.013g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +97.5% |
| Contains more FatsFats | +79.3% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.2% |
| Contains more OtherOther | +98.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +124.9% |
| Contains less Sat. FatSaturated fat | -61.3% |
| Contains more Poly. FatPolyunsaturated fat | +57.8% |
