Beef vs. Boiled Egg

Nutrition comparison of Cooked Beef and Cooked Boiled Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus cooked boiled egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and boiled egg:

  • Both beef and boiled egg are high in calories and protein.
  • Beef is a great source of iron and potassium.
  • Boiled egg has more riboflavin, pantothenic acid and folate, however, beef contains more niacin, Vitamin B6 and Vitamin B12.
  • Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
  • For omega-3 fatty acids, boiled egg has more dha than beef.
Detailed nutritional comparison of beef and boiled egg 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 Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Boiled Egg src

Calories and Carbs

calories

Both beef and boiled egg are high in calories. Beef has 79% more calories than boiled egg - beef has 277 calories per 100 grams and boiled egg has 155 calories.

For macronutrient ratios, beef is heavier in protein and similar to boiled egg for carbs and fat. Beef has a macronutrient ratio of 38:0:62 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Boiled Egg
Protein 38% 34%
Carbohydrates ~ 3%
Fat 62% 64%
Alcohol ~ ~

carbohydrates

Both boiled egg and beef are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and beef does not contain significant amounts.



Protein

protein

Both beef and boiled egg are high in protein. Beef has 102% more protein than boiled egg - beef has 25.4g of protein per 100 grams and boiled egg has 12.6g of protein.

Fat

saturated fat

Beef is high in saturated fat and boiled egg has 56% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.

trans fat

Boiled egg has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and boiled egg does not contain significant amounts.

cholesterol

Boiled egg is high in cholesterol and beef has 76% less cholesterol than boiled egg - beef has 88mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.

Vitamins

Vitamin A

Boiled egg is a great source of Vitamin A and it has 48 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has 42 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and boiled egg has 87iu of Vitamin D.

Vitamin E

Beef and boiled egg contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.

Vitamin K

Beef and boiled egg contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.

The B Vitamins

Boiled egg has more riboflavin, pantothenic acid and folate, however, beef contains more niacin, Vitamin B6 and Vitamin B12. Both beef and boiled egg contain significant amounts of thiamin.

Beef Boiled Egg
Thiamin 0.051 MG 0.066 MG
Riboflavin 0.176 MG 0.513 MG
Niacin 4.537 MG 0.064 MG
Pantothenic acid 0.658 MG 1.398 MG
Vitamin B6 0.336 MG 0.121 MG
Folate 11 UG 44 UG
Vitamin B12 2.9 UG 1.11 UG

Minerals

calcium

Boiled egg is a great source of calcium and it has 43% more calcium than beef - beef has 35mg of calcium per 100 grams and boiled egg has 50mg of calcium.

iron

Beef is a great source of iron and it has 89% more iron than boiled egg - beef has 2.3mg of iron per 100 grams and boiled egg has 1.2mg of iron.

potassium

Beef is a great source of potassium and it has 118% more potassium than boiled egg - beef has 275mg of potassium per 100 grams and boiled egg has 126mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, boiled egg has more DHA than beef per 100 grams. Both beef and boiled egg contain significant amounts of alpha linoleic acid (ALA).

Beef Boiled Egg
alpha linoleic acid 0.056 G 0.035 G
DHA ~ 0.038 G
EPA ~ 0.005 G
Total 0.056 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, boiled egg has more linoleic acid than beef per 100 grams.

Beef Boiled Egg
other omega 6 0.047 G 0.149 G
linoleic acid 0.39 G 1.188 G
Total 0.437 G 1.337 G



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.

Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Boiled Egg (Egg, whole, cooked, hard-boiled) .

Cooked Beef g

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