Beef vs. Egg Yolk

Nutrition comparison of Cooked Beef and Egg Yolk


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 yolk (100g each) below using 2020 USDA and NIH data[1].

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

  • Both beef and egg yolk are high in calories, iron, protein and saturated fat.
  • Beef is a great source of potassium.
  • Egg yolk has more thiamin, riboflavin, pantothenic acid and folate, however, beef contains more niacin.
  • Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
  • For omega-3 fatty acids, egg yolk has more dha and epa than beef.
Detailed nutritional comparison of beef and egg yolk 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 Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Egg Yolk src

Here's an infographic summarizing the nutritional differences between beef and egg yolk. marks particularly rich nutrients.


Calories and Carbs

calories

Both beef and egg yolk are high in calories. Egg yolk has 16% more calories than beef - beef has 277 calories per 100 grams and egg yolk has 322 calories.

For macronutrient ratios, beef is heavier in protein, lighter in carbs and lighter in fat compared to egg yolk per calorie. Beef has a macronutrient ratio of 38:0:62 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Egg Yolk
Protein 38% 20%
Carbohydrates ~ 5%
Fat 62% 75%
Alcohol ~ ~

carbohydrates

Both egg yolk and beef are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and beef does not contain significant amounts.

sugar

Egg yolk and beef contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and beef does not contain significant amounts.



Protein

protein

Both beef and egg yolk are high in protein. Beef has 60% more protein than egg yolk - beef has 25.4g of protein per 100 grams and egg yolk has 15.9g of protein.

Fat

saturated fat

Both beef and egg yolk are high in saturated fat. Egg yolk has 30% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.

trans fat

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

cholesterol

Egg yolk is high in cholesterol and beef has 92% less cholesterol than egg yolk - beef has 88mg of cholesterol per 100 grams and egg yolk has 1085mg of cholesterol.

Vitamins

Vitamin A

Egg yolk is an excellent source of Vitamin A and it has 126 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.

Vitamin D

Egg yolk is an excellent source of Vitamin D and it has 108 times more Vitamin D than beef - beef has 2iu of Vitamin D per 100 grams and egg yolk has 218iu of Vitamin D.

Vitamin E

Egg yolk has 20 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.

Vitamin K

Beef and egg yolk contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.

The B Vitamins

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

Beef Egg Yolk
Thiamin 0.051 MG 0.176 MG
Riboflavin 0.176 MG 0.528 MG
Niacin 4.537 MG 0.024 MG
Pantothenic acid 0.658 MG 2.99 MG
Vitamin B6 0.336 MG 0.35 MG
Folate 11 UG 146 UG
Vitamin B12 2.9 UG 1.95 UG

Minerals

calcium

Egg yolk is an excellent source of calcium and it has 269% more calcium than beef - beef has 35mg of calcium per 100 grams and egg yolk has 129mg of calcium.

iron

Both beef and egg yolk are high in iron. Egg yolk has 21% more iron than beef - beef has 2.3mg of iron per 100 grams and egg yolk has 2.7mg of iron.

potassium

Beef is a great source of potassium and it has 152% more potassium than egg yolk - beef has 275mg of potassium per 100 grams and egg yolk has 109mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Beef Egg Yolk
alpha linoleic acid 0.056 G 0.103 G
DHA ~ 0.114 G
EPA ~ 0.011 G
Total 0.056 G 0.228 G

omega 6s

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

Beef Egg Yolk
other omega 6 0.047 G 0.438 G
linoleic acid 0.39 G 3.538 G
Total 0.437 G 3.976 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 Egg Yolk (Egg, yolk, raw, fresh) .

Cooked Beef g

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