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.
Detailed nutritional comparison of beef and egg white is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Beef src
Image of Egg White src

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, 91:6:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Egg White
Protein 38% 91%
Carbohydrates ~ 6%
Fat 62% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Egg White .

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Egg White (Egg, white, raw, fresh) .

Cooked Beef g

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G Water G
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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.