Beef vs. Egg White
Nutrition comparison of Cooked Beef and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and egg white:
- Both beef and egg white are high in protein.
- Beef has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, egg white contains more riboflavin.
- Beef is a great source of iron and potassium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and egg white has 81% less calories than beef - beef has 277 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, beef is much lighter in protein, lighter in carbs and much heavier in fat compared to egg white per calorie. Beef has a macronutrient ratio of 38:0:62 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Egg White | |
|---|---|---|
| Protein | 38% | 89% |
| Carbohydrates | ~ | 5% |
| Fat | 62% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg white and beef are low in carbohydrates - egg white has 0.73g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Egg white and beef contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and egg white are high in protein. Beef has 133% more protein than egg white - beef has 25.4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Beef is high in saturated fat and egg white has less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Egg white has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Beef and egg white contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Beef and egg white contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
Vitamin E
Beef and egg white contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Beef and egg white contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Beef has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, egg white contains more riboflavin.
| Beef | Egg White | |
|---|---|---|
| Thiamin | 0.051 MG | 0.004 MG |
| Riboflavin | 0.176 MG | 0.439 MG |
| Niacin | 4.537 MG | 0.105 MG |
| Pantothenic acid | 0.658 MG | 0.19 MG |
| Vitamin B6 | 0.336 MG | 0.005 MG |
| Folate | 11 UG | 4 UG |
| Vitamin B12 | 2.9 UG | 0.09 UG |
Minerals
calcium
Beef has 400% more calcium than egg white - beef has 35mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Beef is a great source of iron and it has 27 times more iron than egg white - beef has 2.3mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Beef is a great source of potassium and it has 69% more potassium than egg white - beef has 275mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Egg White g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or egg white contain more calories in 100 grams?Beef is high in calories and egg white has 80% less calories than beef - beef has 277 calories in 100g and egg white has 52 calories.
Is beef or egg white better for protein?
Both beef and egg white are high in protein. Beef has 130% more protein than egg white - beef has 25.4g of protein per 100 grams and egg white has 10.9g of protein.